It can be pretty easy to “eat your life away” with cholesterol-rich food but believe it or not, there are cholesterol lowering food that can turn the situation around. Just as there are meals that do nothing but add cholesterol and fats into your system, there are also those that can reduce them.
Here are the best options for cholesterol lowering food:
- Foods rich in soluble fiber. The fiber will bind to the excess cholesterol in your body and then take them before they can even enter your bloodstream. If you are going to eat food that is a little high on cholesterol then it is a good idea to eat fiber-reach foods as well. Here are some examples of these foods: eggplant, beans, whole grains, and oats. Beans are some of the most effective food ingredients in taking down excess cholesterol and are also helpful for people who want to lose weight.
- Foods that directly lower LDL. They attack the LDL cholesterol (bad cholesterol) in the digestive system and blood, and immediately work to get rid of them. Some examples are: vegetable oil, fatty fish, and soy. As a matter of fact, fish is one of the best means to burn out bad cholesterol since it is rich in omega-3 fatty acids. This is good for the heart and is one of the most efficient elements that lower LDL. Soy is also effective, being known to be able to lower LDL levels by 5-6% if a person consumes at least 25 grams of soy per day. You can get sufficient amounts of soy with food products like soymilk, tofu, and soy beans.
- Foods that block the body from absorbing LDL cholesterol. These foods do not take out the cholesterol that’s already in the body but they do prevent the body from absorbing more LDL. The ingredient you are looking for are sterols and stanols. They are now regularly included in a lot of common food items like chocolate, granola bars, orange juice, and margarine. With at least 2 grams of sterols and stanols per day, a person can significantly lower LDL intake, and therefore their overall LDL level will also go down by 10% on average.
Creating the Perfect Diet
Of course, the perfect diet should include foods that could get rid of bad cholesterol so if you are serious about your health, then you must be prepared to say goodbye to greasy fast food, French fries, burgers, microwavable meals, and others or at the very least, minimize your consumption of such meals. Moreover, it is important to avoid a languid lifestyle by adding in some physical activity in your daily routine so that the effects of high cholesterol can be steered away. If you can spend 30 minutes a day for exercise then this will help significantly.
Check your diet program and see if you can fit any of these cholesterol lowering food choices to live a healthy and more productive life.