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Top 12 foods that lower the cholesterol level

Top 12 foods that lower the cholesterol level 

In this article, you will get detailed information about  top 12 foods that lower the cholesterol level and cholesterol diet in daily lifestyle.
foods that lower the cholesterol
foods that lower the cholesterol

Top 12 foods that lower the cholesterol level 

As you know that our liver produces about 1 gram of cholesterol per day. This cholesterol is a fat-like waxy substance which is a major component of all the cells of the body. Blood cholesterol helps in the production of many types of hormones. It also produces vitamin-D and bile acids which aid in our digestion. It is very important to take a healthy diet to control cholesterol because our diet has a direct effect on the body. Heart diseases are directly related to blood cholesterol levels. But the increase in blood cholesterol level increases the risk of heart attack and stroke. By making a small change in your diet, you can increase the amount of good cholesterol by reducing the amount of bad cholesterol in the body. You can eat everything that contains all the nutrients. Fat-enhancing things should be avoided as it increases bad cholesterol levels in the body.

How diet can help reduce cholesterol levels

According to recent American studies, food that contains soluble fiber such as eggplant, broccoli, onion, whole grains, etc. can reduce blood cholesterol levels. The amount of cholesterol in the diet is not reflected by the amount in the blood, but it is mostly determined by the amount of saturated fat and trans fat in the diet. Cholesterol-rich foods increase the risk of heart disease in healthy people. According to dietitians, a family history of people with heart disease found that their intake of high cholesterol-rich food was included, so dietary intake of low-cholesterol foods is important to control cholesterol.

Daily recommended cholesterol

According to the dietary guidelines, the average daily intake of cholesterol in a diet for a healthy person should be up to about 300 milligrams per day. However, this does not apply to everyone. But if you are struggling with heart disease or blood pressure problems, then you should consume 200 mg of cholesterol per day.

Foods that lower the cholesterol.

1- Avocado

Avocado contained monounsaturated fatty acids which are responsible for reducing blood cholesterol. These monounsaturated fatty acids help in increasing HDL cholesterol (good cholesterol) in the blood. Furthermore, in hypercholesterolemic patients, it has been observed that avocado is an enriched diet that improves blood lipid profiles by lowering LDL-cholesterol (bad cholesterol). Avocado has a positive effect on blood lipids.

2 - Barley

Barley is rich in potassium which plays an important role in controlling blood pressure. Apart from this, barley also contains fiber that improves blood pressure by controlling the amount of cholesterol in the body as barley is cholesterol-free. Barley promotes blood flow.

3 - Citrus fruits

All citrus fruits, including lemons, contain some soluble fiber that prevents bad cholesterol from entering the bloodstream. Citrus fruits contain enzymes that help in reducing cholesterol by speeding up the process of metabolism.

4 - Dark chocolate and cocoa

Consumption of dark chocolate plays an important role in reducing the risk of cardiovascular diseases because according to one study, cocoa present in dark chocolate helps lower LDL cholesterol. It helps in increasing HDL cholesterol (good cholesterol) in the blood

5 - Dry Fruits

According to the American Heart Association, eating dry fruits is very important for our health because they are rich in protein fiber and vitamin E. Dried fruits also contain healthy fatty acids which are very effective in reducing cholesterol. The fiber found in almond nut and pistachio omega-3  fatty acids and vitamins is helpful in reducing bad cholesterol and increasing good cholesterol.

6 - Fish

Cholesterol is easier for people who eat fish because our body needs healthy fatty acids and amino acids. Apart from giving energy and vitamin D to the body, fish contains healthy fatty acids and amino acids.

7 - Garlic

Several studies show that garlic compounds are good for the heart. They lower blood pressure and reduce the production of cholesterol in the liver. It increases the beneficial high-density cholesterol (lipoprotein) levels in the blood. There are many enzymes found in garlic that help reduce LDL. According to research conducted by scientists, regular intake of garlic can reduce LDL levels by 9 to 15%. In addition garlic also controls high blood pressure. Eating two buds of garlic daily is beneficial.

8 - Green Tea

According to the American Journal of Clinical Nutrition, the intake of green tea can reduce cholesterol levels. Green tea contained antioxidants that reduce bad cholesterol levels. Green tea is effective in removing the blockage of the arteries and it also improves the cardiovascular system.

9 - Oats

It has been proved by studies that if oats are consumed regularly for 3 months then it can reduce cholesterol level by 5%. The thick sticky sattu called beta-glucan present in oats cleanses our intestines and removes the problem of constipation due to which bad cholesterol in the body is not exploited.

10 - Olive oil

Olive oil is a healthy oil because it contains mono-saturated and polyunsaturated fatty acids in high amounts. They do not adversely affect blood cholesterol. According to recent studies, olive oil helps in lowering blood cholesterol levels. Polyunsaturated fats are essential for the body because these are essential fatty acids that the body cannot manufacture for itself. It has been proved by the researches that if the food made in olive oil is eaten continuously for 6 weeks, it can reduce the level of cholesterol by up to 8%.

11 - Soy foods

According to a study by The Journal of Nutrition 2019, the intake of soy foods helps reduce the LDL (bad cholesterol) level in the blood. As you know, a large scoop of about 3 cups of soy milk or soy protein powder is equivalent to 25 grams of soy protein. According to the researchers, if 25 grams of soy protein is consumed per day for six weeks, then the level of LDL (bad cholesterol) in the blood can be reduced from 3% to 4%.

12 - Sprouted pulses

Sprouted grains, especially pulses, are not mistaken if they are called friends of the heart. Daily intake of sprouted pulses plays an important role in reducing bad cholesterol. At least half a cup of sprouted seeds can be taken in various forms in your daily meal.

The above article which is based on the top 12 foods that can lower cholesterol and cholesterol diet in daily lifestyle is only for the purpose of education and learning.

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