Cholesterol, one of lipid types, is actually needed by your body cells. However, your body also produces sufficient lipid to meet its need. If you often eat foods containing cholesterol, the cholesterol stays in your blood. It worsens when you don’t work out or do sport which burns cholesterol in your body.
High cholesterol may lead to some diseases including the life-threatening ones such as stroke, coronary heart disease, peripheral artery disease, diabetes, and high blood pressure. To decrease the risk, have these five diets to lower cholesterol in your blood.
Some beans are good to lower cholesterol in your body such as the soy, navy, black, pinto,chickpea, and butter beans. Soybean contains high protein which can help to lower cholesterol in your body. According to Harvard Medical School publication updated in 2015, consuming 25 grams of soy protein can lower cholesterol by 5% to 6%.
Other beans mentioned above are good diets to lower cholesterol because they’re rich insoluble fibers. When soluble fibers are consumed, they will bind to bile acids during digestion. As a response, your body produces more bile acids using cholesterol so that the cholesterol in your blood decreases.
2. Fruits and vegetables
Fruits and vegetables are good diets because they have low saturated fats but rich in other nutrients needed by your body. Eating fruits and vegetables also make you feel full easily, which prevent you from eating too much. You should consume more fruits and vegetables such as broccoli, pear, apple, strawberry, and eggplant.
3. Barley and oat
The next best diets to lower cholesterol are barley and oat. Both foods contain beta glucan which is digested and absorbed slower. It makes you feel full for a longer time than rice and wheat do. Beta glucan also takes a role in reducing cholesterol and other fats absorption, as well as increasing bile acids and catabolism of cholesterol.
Not all fish is good to lower cholesterol level in your body but only salmon, mackerel, tuna, and sardines. They’re good at lowering cholesterol in two ways. Firstly, they are the substitute of meats which have high saturated fats. Secondly, they’re rich in Omega 3.
Omega 3 is good for lowering low-density lipoprotein cholesterol. It also reduces the triglyceride level in your bloodstream and eventually, reduces the risk of abnormal heart rate. This explains how certain fishes become the recommended diets to lower cholesterol.
Diet isn’t only about foods but also drinks. When it comes to drink to lower your cholesterol, a cup of hot or cold tea is a perfect choice. Tea is an antioxidant which doesn’t only lower cholesterol but also prevents cholesterol from forming a plaque in the artery walls.
Another important thing about diets to lower cholesterol is to consume fewer foods with saturated fats and oil. You may also need to limit your consumption of egg yolk, milk, snacks, and fast foods. Always opt for more cholesterol-friendly diets above and eat regularly each day. Exercise for a better result!