Cholesterol is a wax like substance produced by the liver and is available in all animals including humans. Today, people from most developed countries suffer from diseases like high blood pressure, arteriosclerosis, diabetes and other diseases just because of cholesterol. So for the sake of all those people, who would like to live a healthy life, and probably lose some weight, i hereby present a list of foods that are known to lower cholesterol levels in the body!
1) Apples:
Apple Pectin, which is a soluble fiber found in apples, helps to get rid of excessive cholesterol present in our bodies. The Flavonoids, also known as Quercetin, in apples behaves like a strong anti-oxidant that corrupts the process, by which “bad” LDL cholesterol gets accumulated in our bloodstreams, thus making the “apple a day
proverb true.
2) Brown Rice:
The oil that is available in brown rice, and not its fibers, are known to lower cholesterol. Brown rice when eaten with beans, can be a good substitute for expensive foods that are rich in protein and low in fats. Moreover, whole brown rice grains supply good amounts of magnesium, vitamin B, and fibers that are good for the heart.
3) Cinnamon:
A recent study that appeared in the journal Diabetes Care, found that consuming half a teaspoon of cinnamon everyday, greatly reduced blood sugar levels, amongst people suffering from Type 2 Diabetes. It also helped in reducing Triglyceride, LDL, bad cholesterol and the overall cholesterol level.
4) Garlic:
Garlic has a chemical called allicin, that has the capabilities of killing bacteria and fungi, and mitigating certain digestion related disorders. Allicin also lower the blood clotting properties present in blood. However garlic receive a notable amount of attention due to its cholesterol lowering qualities.
5) Grapes:
Flavonoids available in grapes, refrain LDL cholesterol from being radically damaged and decrease platelet clumping. That is why several health experts around the world give so much importance to wine!
6) Salmon:
Salmon is a great source of proteins and Omega 3 fatty acids, which have a favorable effect on the heart. That is why the American Heart Association recommends people to eat fish on a weekly basis. Some of the fatty fishes that you should include in your diet are salmon, mackerel, tuna, sardines, herring and anchovies.
7) Soy:
Isoflavones and soluble fiber are some of the health boosting components that soy offers. Isoflavones lower LDL cholesterol and increase HDL cholesterol, by acting like human hormones. All soy products available in the market today are rich in proteins and should be a part of your cholesterol reduction endeavors.
8) Oats:
Soluble Fibers, that are present in Oatmeal, greatly help in lowering LDL(low density lipoprotein), which are also known as the bad cholesterol. By eating 1.5 cups of cooked outmeal, you feed your system with 4.5 grams of fiber -sufficient to lower cholesterol in the body.
9) Walnuts:
Walnuts are rich in polysaturated fatty acids and can significantly reduce the level of cholesterol in blood. They help blood vessels stay healthy and elastic. Almost are known to have a similar effect, and can show results within four weeks. Eating 1/3 of a cup of walnuts each day along with a cholesterol lowering diet can reduce LDL cholesterol by 12%.
10) Beans:
Fibrous foods, especially beans contain high amount of proteins and soluble fibers. When combined with brown rice, corn etc, you can create an inexpensive protein food. This combination could even substitute for red meat protein which contains high amounts of saturated fat.
Sources:
http://www.blisstree.com/healthbolt/top-10-cholesterol-lowering-foods/
