Low-density lipo-protein, LDL are particles that carry cholesterol from your liver to other cells, in your body, however, when the level of LDL in your blood is higher than the normal level, it can build up and form fatty deposits that clog your arteries. Just as you can easily eat your way to extremely high cholesterol level you can also lower your cholesterol by changing the food you eat, basically you need to eat more food to lower cholesterol fast and your LDL level and reduce your consumption of foods that can increase your LDL.
In this article we will share with you 10 foods that can help lower your cholesterol fast:
- Oats: According to a 2007 teen article, “11 Foods that lower Cholesterol”, posted in Harvard Health publishing, a bowl of oat can provide you with 1-2grams if soluble fiber. If you want to add an extra half gram you can also top your oatmeal with strawberries or a banana based on nutrition guidelines the ideal amount of fiber that a person should consume daily is 20-35 grams, 5-10 grams of which should be soluble fiber.
- Barley and other Whole Grains: like oats, barley and other part whole grains can help lower your risk of acquiring cardiovascular diseases, primarily because of their high level of soluble fiber, according to the same 2007 article from Harvard Health Publishing.
- Beans: Aside from being jam-packed with soluble fiber, it also takes longer for the body to digest beans leading to a prolonged feeling of satiation because if this it is also a preferred option for those who are trying to shed some extra pounds.
- Avocados: according to Mayo Clinic, avocado is a great source of monosaturated fatty acids that can help keep your heart healthy because it can regulate your LDL levels.
- Nuts: According to Mayo Clinic, almonds, walnut, pecans, hazelnut, pistachio nuts and other nuts that are rich in monounsaturated and polyunsaturated fatty acids can improve your cholesterol level and overall levels and overall cardiovascular health. Harvard Health Publishing stated that consuming two ounces of nuts per day can help lower your LDL level on the order of 5%, however, it is important to ensure that the nuts you eat are not salted or sugarcoated.
- Vegetable Oils: Instead of using butter or lards when cooking use a liquid vegetable oil such as sunflower, canola and safflower to lower your cholesterol, according to Harvard Health. Mayo Clinic also stated that Olive Oil is an effective source of monounsaturated fatty acids and using two tablespoons as a replacement for other fats in your food that can have cardiovascular health benefits.
- Apples, Strawberries, Grapes and Citrus Fruits: According to Harvard health the mentioned fruits are loaded with pectins; a type of soluble fiber that can regulate your LDL level.
- Soy: Consuming soybeans and other soy-based food to lower cholesterol
fast .According to Harvard Health, eating 25grams of this type of food every day can decrease your LDL level by 5-6%.
- Foods fortified with stanols and sterols: Stanols and sterols from plants buffer the body’s ability to absorb cholesterol. These two substances are added to food products such as chocolate granola bars and orange juice to make them a healthier option. According to Harvard Health 2grams of plant sterols and stanols can deplete LDL level by around 10%.
- Fatty Fish: the recent article on Harvard Health publishing stated that replacing meat with fish two to three times per week can regulate cholesterol because of the Omega-3 fatty acids that lower the triglycerides in the blood and keep the heart healthy.
High cholesterol levels can be detrimental to your health so it is highly recommended to keep an eye on it just like investing when you need to diversify your portfolio, it is essential to add several foods into your diet instead of just focusing on one or two of these food items.
Common Fruits to Lower Cholesterol
To include these fruits in our diet can help us a lot. They can contribute to improving our general health as well as regulating our cholesterol levels.
How can you achieve cholesterol lowering?
Cholesterol is one of the chemicals that our liver produces. It is vital to our health. A good cholesterol level is important for our well-being and inner balance. This is important information because many people still think cholesterol is bad or harmful. The key is the balance. It is also important not to allow bad cholesterol or LDL to increase. LDL is bad because it is a chemical substance that accumulates in our arteries. It slowly hurts our health. Also another information to remember is that our body produces cholesterol. If our body produces the right amount for us, taking cholesterol from other source can put our body at risk. There are several cases where we need to be careful. Some of them are to be over 40years old or a family history of high cholesterol. In these cased we need to be careful what we eat. In this video we want to share some information about cholesterol. We can change our lifestyle, avoid sedentary life and make our diet more colourful and tasty. Today we will focus on our diet. And what better is the fruit to give it more flavour? Using fruit, we can balance our cholesterol level
- Avocado, more than a delicious fruit. You may be wondering, will “really help avocados to balance my cholesterol levels?” The answer is yes. In fact, it’s enough to eat half an avocado a day. Along with a healthy diet, this can help us see changes in our cholesterol within a month or so. Avocado is a healthy source of monounsaturated fat. These contribute to the health of the heart. These facts are converted into energy (not stored). They reduce the level of lipids in our bodies. And they can even help regulate the levels of sugar in our blood. Yet another important information is associated with niacin. Niacin, also called vitamin B3, helps balance our cholesterol. Avocado is not the only food that has this property. We can also eat asparagus, peas, potatoes, mushrooms, artichoke and beans. All of these foods help us get vitamin B3.
- Pink grapefruit, excellent for balancing cholesterol: If you can eat pink grapefruit, do it. The reason: Few fruits have so effective anti-cholesterol action. Beyond that, it is also important to know that we see results only if we are consistent. We have to eat half a grapefruit every day at our breakfast meal. Also, make sure it is organic. According to a story published in the Journal of Agricultural and Food Chemistry, grapefruit is surprisingly beneficial. For those who have difficulty controlling their cholesterol with medicines, grapefruit consumption can help reduce it. The anti-oxidant properties of this fruit are excellent. They undoubtedly help people improve their quality of life, thanks to their protective qualities for the heart. Remember also that grapefruit can cause a negative interaction with some drugs. You should talk to your doctor or pharmacist.
- Orange juice for good cholesterol: to understand why orange juice helps us balance our cholesterol, we need to talk about sterols. You’ve probably heard of sterols. Their chemical structure is similar to cholesterol. It is a natural substance contained in fruit such as oranges, some vegetables, nuts, seeds and even vegetable oils. Sterols reduce both total cholesterol and the level of LDL in your body. Although oranges provide us with only a small amount of sterols, they do something else. Oranges increase the amount of HDL or good cholesterol in your body. So we need to eat oranges every day. Also, if we follow a balanced diet, we will see results the next time we consult our doctors.
- Strawberries, a healthy temptation: strawberries are healthy. And they can help us reduce our cholesterol level. But they only do us good if we eat them as they are. This means sugar-free and chocolate-free strawberries, like the other fruits of the berry family, reduce the density of lipoproteins. This means lower LDL levels. If we can, we should eat 10 to 15 strawberries a day. This is because they can also reduce triglycerides due to their antioxidant actions. Eating nutritional changes, such as increasing the amount of red fruit we consume can help. Red berries include chilli berries and even red grapes. They contribute directly to the health of our heart.
- An Apple a day – reduces your cholesterol levels. An apple can be eaten in many different ways. It can accompany oatmeal in the morning, a salad with celery and walnuts at noon or even be eaten in the form of juice in the afternoon. It’s a good fruit to add to your diet. Eat apples whenever you want, but be consistent. The reason why apple helps us keep our cholesterol levels healthy is its peel. The apple peel contains pectin and polyphenols. Thanks to these substances we can work better on cholesterol. We can even reduce the inflammatory molecules that often accompany heart disease. We know that fruit alone will never be enough. So we need to make changes to our diet. This requires a daily effort. Something as simple as adding fruit to our salads for colour can help us balance our cholesterol levels. Another idea is to take an apple with us wherever we go. So we’ll have a healthy snack with us when we get hungry.