Top 10 foods to reduce cholesterol
Many peoples often ask me if there are any foods to reduce low-density lipoprotein cholesterol. LDL is the bad type of cholesterol, that can cause plaque in your artery walls, that can increase your high risk of heart attack or stroke. So my answer is yes many foods are on hand to reduce high-level LDL. Since the high level of LDL in the human body can give lousy result in many factors like poor genetics, the absence of exercise. So there is the list of some foods that can help to reduce the high level of LDL.
Apples are the best source of LDL lowering soluble fiber, especially pectin. Research published on Dec 14 that eating an apple a day (or preferably two) can sow the decay of LDL cholesterol. Apple skin has a great benefit that antioxidant polyphenols found in the skin of the apple (so that don’t peel them).
oats are rich in healthy soluble fiber and also contain beta-glucan that helps to reduce the pack of LDL cholesterol in the blood.
Research shows that a daily intake of 3 grams of oat beta-glucan is available in 1\4 cup of uncooked oat bran. Or 1-1\2 cups of cooked oatmeal.
all types of beans or legumes are the best source of soluble fiber, like pinto, garbanzo, lima, lentil. Fiber binds to cholesterol bile salts in the small intestine, and develop their excretion with waste. When this process happens, the liver uses more cholesterol to develop more bile salts, so that’s may lower the amount of cholesterol available to produce LDL. although nutrition surveys published, that consciousness of the lowering cholesterol benefits of beans in low.
Nuts and seeds:
like pumpkin seeds, pistachios, almonds are all excellent sources of protein,
healthy fats, like monounsaturated and polyunsaturated fats,vitamins, minerals, and fibers. these nuts and seeds help to reduce
the high level of LDL cholesterol.it’s good to know that eating handful nuts daily, cut your heart disease risk
also contains the soluble fiber pectin, which contributes to LDL lowering. Eating only one grapefruit in a day for one month can cut the lower LDL cholesterol by 20%. It also has low calories fruit and used for the fat loss. it is also effective in many other diseases
Green Tea: green tea contains rich and powerful antioxidants which are good for your heart health and can help to reduce the high level of LDL. Green tea which has powerful antioxidant epigallocatechin gallate (EGCG). All types of antioxidants in green tea good for heart health.
a study shows six to seven cups drinking green tea is best for your bodies inflammatory.
Cut down the dairy products:
dairy products are not good for the heart patient because of high saturated fats in dairy products.
It increases the amount of LDL cholesterol in the blood. we recommended you to,
use fat-free dairy products or low saturated fat products
is also an excellent choice to reduce the high level of LDL. Dark chocolate contains antioxidants and rich in a class of plant nutrients called Flavonoids.
It found in various foods, such as fruits, vegetables and the primary type of flavonoids found in cocoa and chocolates.
researches show that
flavonoids have the influence on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart