Top 10 Foods to Lower LDL Cholesterol

High level of LDL cholesterol is known as Hypercholesterolemia, according to sources at CDC approximately 33% of the United States adult population possess an increased level of harmful cholesterol that is commonly known as LDL. Thus, increasing the harm of Cardio-vascular disease, which includes disease of the heart which may lead to heart attacks.

Cholesterol is divided into three tiers: Low-Density Lipoprotein or LDL, Very Low-Density Lipoprotein or VLDL which may require medical assistance as well as High-density Lipoprotein or HDL. Here, HDL plays a key factor and helps in the well being of your health. Whereas, LDL and VLDL are the wicked elements which cause problems for your health.

Mostly everyone starting from teenagers to elders nowadays possesses high cholesterol.

Studies have revealed that there are few factors which put a human health at a high-risk percentage, such as poor diet plan, lack of physical exercise, obesity, addictions like smoking, diseases as diabetes, hypothyroidism, etc. Where most of these factors are within your control but a major risk factor is Genetics which is beyond your control.

In a timely interval, you must get your cholesterol levels checked as high cholesterol does not show any symptoms.

Test like Lipid profile measures your total LDL and HDL levels of cholesterol, accompanied by Triglycerides. The center for disease control and prevention has defined some of the undermentioned Blood Cholesterol levels as healthy:

(a) Total Cholesterol: Less than 200 mg/dL (mg – milligrams, dL – deciliter of blood)

(b) LDL Cholesterol: Less than 100 mg/dL

(c) HDL Cholesterol: 40 mg/dL or higher

(d) Triglycerides: Less than 150 mg/dL

If cholesterol is not medically treated in the early stage it can lead to severe health issues like heart attacks, strokes or pain in the chest.

Making few changes in your lifestyle and food habits you can effectively minimize your cholesterol levels to a healthy one.

Let’s go through the top 10 foods to lower cholesterol

1. Dark Chocolate

Dark chocolate is a yummy addictive remedy known for its incredibly good value for improving the level of good HDL cholesterol in the blood.

As per a study, it is known that the ingredient theobromine in dark chocolate is actually the key player for its HDL cholesterol-raising effect.

High level of flavonoids and antioxidants in dark chocolate resists blood platelets from attaching together and keep the arteries clean. Thus, reducing the risk of heart diseases.

It is suggested to consume 1 to 2 tiny pieces of dark chocolates with 60 percent of cocoa powder daily.

 

2. Green Tea

Sipping down some cups of green tea every day is the simple way to minimize Total percentage and LDL cholesterol levels. Green tea minimizes fasting serum total as well as LDL cholesterol in adults, this fact was found in a random survey and is being implemented by many since then.

Green tea comprises of several compounds that stop the settlement of cholesterol in the digestive tract and helps in excretion.

(a) You can enjoy 3 to 4 cups of green a day.

(b) Consulting a physician to take green tea supplements is also a good idea.

3. Orange Juice 

Talking about the tangy and sweet juicy oranges which are filled with the most essential percentage of vitamin C, folates and flavonoids in the form of hesperidin. A study revealed that these constituents improve the lipid profiles in the blood of those people who are suffering from hypercholesterolemia.

(a) Having 2 to 3 cups of orange juice daily helps in keeping your cholesterol in control.

(b) Freshly extracted juice, as well as few oranges, a day is a good option too.

4. Almonds

Presence of monounsaturated fats, polyunsaturated fats as well as fiber in almonds makes them unique in assisting to raise the HDL cholesterol and reduce the unimportant LDL levels.

In a study, it was found that tree nuts such as almonds assist in minimizing LDL cholesterol by up to 19 percent.

The Journal of American Heart Association stated that regular intake of almond can be a simple method to resist cardio-metabolic diseases.

Almonds make great snacks as well as they can be used on toppings for salads, cereals, and yogurts. Other natural products such as flaxseeds and walnuts are also useful for reducing cholesterol.

5. Oatmeal

A bowl of oatmeal for daily breakfast has a great benefit to lower the cholesterol level. Highly soluble fiber ingredients in oatmeal assist in lowering of LDL level.

This also helps in reduction of absorption power of cholesterol into your bloodstream. In a way, these fiber helps us keep filled up for hours.

Additionally, consuming oats regularly assist in reducing the risks of cardiovascular disease and type-2 diabetes.

(a) Have a bowl of oatmeal for daily breakfast.

(b) You can have smoothies with oatmeal.

6. Salmon

Omega-3 fatty acid is called EPA and DHA that are found in salmon is known to be a protective agent against high cholesterol. This agent assists lower the triglycerides, and boosts up the HDL cholesterol mildly, therefore minimizing the risk of heart disease.

Additionally, Salmon contains less saturated fat and cholesterol.

(a) Consume merely 2 servings of salmon every week. Grilled and baked salmon is the best for serving. Average serving can be of 2 to 3 ounces.

(b) Consult your physician for taking fish oil supplements.

 7. Soybeans and Soy Products

These products offer a complete plant-based protein that is very effective for those who suffer from high cholesterol.

Anyways soy may not lower total cholesterol largely, but it can still be helpful in cutting down bad LDL cholesterol. Such a high-protein food contains high levels of polyunsaturated fats, fiber, vitamins, and minerals as well as low levels of saturated fat.

The Journal of American College of Nutrition found in a study that consuming 1 or 2 servings that are 15 or 30 grams of soy protein daily has a strong impact on serum lipoprotein risk factors which relates to coronary heart disease.

For assisting to lower your cholesterol, involve more soybean, tofu, soy flour, edamame, soy milk in your diet.

8. Avocados

They are a great natural source of monounsaturated fats which helps reduce LDL levels in people who are obese or overweight. Monounsaturated fats help to raise HDL levels. Avocados contain plant sterols that contain cholesterol-lowering values.

Additionally, they are enriched in protein, fiber, vitamin B-complex, vitamin K and various other minerals which are good for your total health.

Try to eat an avocado regularly, by adding avocado slices to sandwiches, salads, etc.

9. Olive Oil

Olive oil is enriched with monounsaturated fat that helps to lower bad LDL cholesterol. Thus, in turn, it lowers the risk of heart disease, strokes, etc. In addition, olive oil is rich in vitamin E, an antioxidant which is good for your heart and health.

You can use two tablespoons of extra-virgin olive oil daily as a replacement for less healthy edible oils. Avoid excessive use of olive oil as it is high in calorific value.

10. Garlic

Garlic is undoubtedly the best remedy to lower bad cholesterol level. Additionally, it prevents blood clots, reducing the blood pressure and protects against heart problems.

The National Medicine Institute of Integrated Medicine released a press release stating that garlic extract is absolutely safe and very effective remedial alternative to pharmaceutical blood pressure and cholesterol-control pills.

It is suggested to consume up to 2 to 3 raw garlic cloves on empty stomach on a regular basis.

Use of fresh garlic in salad dressings and in cooking various types of dishes, soups, and stews creates a delicious taste with value.

Consulting your physician is suggested for taking garlic supplements in proper dosages.

Healthy Tips to control LDL Cholesterol

+ Always maintain a healthy weight, Don’t do over-eating,
+ Take a break from Smoking,
+ Avoid consumption of Alcohol,
+ Eat a low-fat diet,
+ Avoid fried foods,
+ Stay away from excessive carbs,
+ Try to stay away from processed sugar,
+ Avoid intake of bad cholesterol