Five Super Foods To Lower Your Cholesterol Level
Knowing about the Super Foods To Lower Your Cholesterol can give your heart and the "pipes" a pump of energy as the superfoods that will be elaborated on, in this reading will help to reduce the bad cholesterol in a naturally healthy way.
What is the bad cholesterol?
Bad cholesterol is identified with the LDL or low density lipoproteins, which are fat-dense with less of protein. These tend to circulate in the blood and can deposit on arterial walls leading to a condition called arteriosclerosis. HDL or the high density lipoproteins, on the other hand, are good for the heart. Contrary to the LDL, they reduce the incidence of fatty deposits by taking the fats to the liver for metabolism. Triglycerides also fall under the category of bad cholesterol which set a precedent for cardiovascular disorders and diabetes.
What are the super foods to lower cholesterol so that your heart pumps for greater longevity?
Foods that lower cholesterol are either rich in soluble fiber, which disallows cholesterol absorption or antioxidant-rich to prevent plaque formation on arterial walls, or have healthy unsaturated fats (PUFA, MUFA, omega 3) , which help in building up HDL levels and “cracking down” on the LDL group.
Here is a list of the cholesterol-lowering superfoods:
• Oats (oat-meal, oat bran): With a high content of soluble fiber(beta glucan), oatmeal is very effective in reducing the LDL and also in preventing its absorption in the blood stream. The other variants of oatmeal such as steel-cut oats, oat bran can also be included in your diet. 5 to 10 grams of soluble fiber per day helps to reduce the LDL at least by five percent. Pair this up with fiber-rich fruits such as bananas, apples or pears, you can bank on more reduction of LDL. Other foods rich in soluble fiber include kidney beans, apples, pears, barley and psyllium.
• Fish for Omega 3 fatty acids: Yes, fishing for omega 3 fatty acids as a super food to lower cholesterol is a brainwave indeed, because omega 3 health benefits are exponential. Studies have proved that omega 3 fatty acids play a vital role in reducing LDL and increasing the good cholesterol levels. Triglycerides are given the “bum’s rush” from this fatty acid.
The American health association recommends a minimum of two servings of fish in a week. The fish are rich in omega 3 fatty acids include mackerel, salmon, sardines, trout, herring, albacore tuna and halibut. Other food sources for omega 3 fatty acids, include flax seeds and canola oil. As dietary supplements, the recommended dosage for DHA and EPA (omega 3 constituents), inline with your doctor’s prescription, is 2 to 4 grams.
• Nuts: Almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts nuts are a fort of nutrients- phytonutrients, antioxidants, VITAMIN E , poly and monounsaturated fats, which are effective in breaking down the levels of LDL or the bad cholesterol. So, nuts belong to the family of super foods to lower cholesterol. The recommended intake of nuts is around 1.5 ounces a day and not more than as these superfoods are high in calories as well.
• Plant sterols: Plant sterols found in plants are cholesterol lowering superfoods for a good reason. They are highly potent to block the absorption of the bad cholesterol in the blood stream. Foods fortified with plant sterols-the stanols and sterols, are to be made a part of your regular dietary intake. The recommended dosage for plant stanols fortified foods is a minimum of 2 grams and plant-stanols-fortified foods are available as in margarines, orange juice and yogurt drinks, which can be included in your diet.
• Olive Oil: A mine of antioxidants, which make your heart hearty, olive oil is a must-include super food to lower cholesterol. The antioxidants show a considerable effect in reducing bad cholesterol levels without affecting the good cholesterol. Extra virgin olive oil is preferred as it doesn’t involve much of processing or refining and is also more potent than its “lighter” counterparts. Nearly 23 grams of the olive oil is the recommended daily dosage, which can be included in your diet as a part of salad dressing, or a base oil for cooking.
The above list of 5 super foods to lower your cholesterol levels surely scale up for heart-health and the channels, which end at and begin from it, to make every beginning a healthy, hearty start, taking you a long way.
Photo Courtesy :greenplanet.com