You might have heard about people dying with heart attacks or getting strokes. So, one of the reasons behind this is, high low-density lipoprotein (LDL) or simply high-level cholesterol, which clogs the arteries with a plaque and blocks the blood to the body. Most people think that cholesterol is hazardous to health, but it is not. It is basically a waxy substance that travels through blood stream and helps in making healthy cells. But a high LDL level can cause atherosclerosis which can be determined through a blood test. In this condition, food choices and regular exercise play a very vital role. The following 5 food can lower your LDL level and lower the risks of heart attack and strokes.
Researches have revealed that consuming fibers- especially soluble fibers like oatmeal, kidney beans, apples, barley and prunes can reduce LDL level in your bodies. Soluble fibers attract water and make a gel which help to slow down the digestion process and lowers the cholesterol level in the blood. According to a research, 5-10 grams of soluble fiber a day can reduce LDL level by 10-15%.
Fruits and Berries
Fruits are excellent diet to lower high cholesterol level. Fruits are soluble fibers and they stop your liver from producing this compound. The fruits like apples, grapes, citrus fruits and raspberries are rich in pectin, a type of soluble fiber that lower bad LDL and increase good LDL cholesterol. Fruits also contain bioactive compounds that acts as antioxidants anti-inflammatory effects which prevent from heart diseases and other diseases.
Fish contains monosaturated fatty acids which helps to maintain cholesterol level. Fatty fish like Salmon, Sardines and Mackerel are good sources of long chain Omega-3 acid. Omega-3s reduce triglycerides in the blood and lowering inflammation and stock risks. On the other hand, it also covers the need of meat, which is LDL-boosting.
Healthy (Monosaturated) Fats
Monosaturated food in diet like Virgin Olive oil, Avocado, peanut butter and sunflower contains plant-sterols, compounds that lower LDL and acts as antioxidants also. Thus, lowers the risk of major heart risks. These are actually meant to consumed as an alternative to less healthy saturated/unsaturated fats, so be taken in moderation.
Tea contains two important compounds: Catechins and Quercetin, which are antioxidant that help to decrease the cholesterol level digested in digestive system. Green tea, black tea and white tea, all helpful in healthy blood pressure, improve blood vessel function and lower inflation.
Adopting just above 5 food choices, you can see a significant reduction in high LDL cholesterol level and other health benefits