Foods that help lower cholesterol

5 Best Foods to Help Lower Cholesterol

HEALTH & FOOD

Maintaining a healthy diet is important for anyone trying to improve their overall health, but for those with high cholesterol levels it is essential, and there are foods that should be avoided and certain foods that are recommended to lower cholesterol levels.

If you want to lower your cholesterol level, it is recommended that you include the following as part of a healthy low-cholesterol diet:

1. soy
By consuming one to two ounces of soy protein per day, cholesterol levels can be lowered by up to ten percent. There are many ways to enjoy the benefits of soy and you should consider including soybeans, soy milk, tofu, and soy protein drinks. The recommended daily intake of soy protein is 25 grams per day and this goal can almost be achieved if you consume a soy protein bar that contains up to 20 grams.

2. Foods Rich in Fiber
The reason fiber-containing foods are beneficial for high cholesterol sufferers is that they are not naturally digested by the body. Fruits and vegetables that are rich in fiber and are preferred in a low cholesterol diet are apples, oranges, grapefruit, melons, and berries. One type of fresh fruit juice that is particularly good for lowering cholesterol is Apple. Whether purchased or prepared in a blender or juicer, apple juice should be consumed regularly for best results and is claimed to lower cholesterol levels by fifty percent.

11 Foods that Lower Cholesterol - Harvard Health Publishing - Harvard HealthFoods that help in reducing cholesterol in the body.

Vegetables like broccoli, peas, carrots, cabbage, and beets are high in fiber and contain other essential vitamins and minerals. The soluble fiber called glucan is also very effective in lowering cholesterol and is found in oatmeal. Unprocessed cereals that include whole grains are especially recommended as an alternative to processed types that lack fiber content, such as white bread.

3. Fish
Introducing fish into your diet is highly recommended as it contains omega 3 oils, which are polyunsaturated fatty acids and are effective in preventing the formation of blood clots, which are the root causes of strokes and coronary heart disease such as heart attacks. cardiac. By consuming fish, you also ensure that you maintain the correct levels of good cholesterol, which is essential for the body.

4. Garlic
Garlic can be taken in food or by taking garlic tablets which may be more palatable to some as they are odorless. Whichever form you prefer, garlic has been shown to be effective in lowering cholesterol and is absorbed in the small intestine.

5. Exercise
This is not food BUT! Another natural way to lower cholesterol is to engage in some form of regular exercise. You can easily incorporate this into your daily life by walking instead of using the car. Jogging and running are great and don’t require any equipment. There are many different types of great exercise classes offered at your local gym and most offer the services of a personal trainer who can design an exercise program that will include resistance training with weights and cardiovascular exercise that is perfect for burning calories and thus reducing cholesterol. You would also like to consider some type of competitive sport. It doesn’t matter what you choose, as long as you are disciplined and consistent.

There are many ways to help lower cholesterol levels. By maintaining a healthy diet that includes the recommended servings of the above foods, you are effectively combating high cholesterol levels. In addition, there are certain medications that can be prescribed to help lower cholesterol. Also, it is important to remember to exercise as this will also be beneficial in many ways. By maintaining a healthy lifestyle that includes the above methods, you may see an improvement in your overall health and cholesterol levels the next time you visit your doctor.

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