Lowering Cholesterol Levels – How Is It Done?

Everyone wants to be healthy and fit. There are many foods that can help in lowering cholesterol levels in our body. High cholesterol is the number one cause of heart attacks and stroke. It can even lead to death.

However, this can be avoided by eating the right kinds of food and living a healthy lifestyle. One of the most important things to know is what type of cholesterol is good for the body; and the awareness of the specific foods that will help in lowering cholesterol levels in the body.

Lowering Cholesterol Levels-Tips & Tricks

HDL (high density lipoprotein) is the type of cholesterol which is good for the body while LDL (low density lipoprotein) is considered the bad cholesterol. This is not good for the body because in large quantities, it deposits itself in the veins and arteries which make them smaller, clogging the passageway for blood and oxygen. HDL, on the other hand, is beneficial to our body (especially in high amounts) because it helps flush out the LDL deposits in the veins and arteries.

Here are some foods that will help in lowering cholesterol in the body; incorporating them every day in one’s diet will improve chances of being healthy and free from bad cholesterol.

  • Whole Grains, bran, barley – lowers blood cholesterol because of the fiber that they give. They are also a good source of vitamins & minerals beneficial to the body.

  • High Fiber Foods – eating foods high in soluble fiber helps in lowering cholesterol levels because it binds cholesterol and excretes them out of the body before they are absorbed. Eat a variety of fruits and vegetables especially eggplants and okra; cocoa powder and chocolates are also high in fiber.

  • Omega 3 fatty acids – at least two servings of fatty fish in your diet will reduce the risk of blood clots and blood pressure. Fishes high in omega 3 include salmon, mackerel, sardines, herring, anchovies, lake trout and tuna. Try baking or grilling your fish to lessen the use of fats. Supplements like fish oil, can also be taken if you are not fond of eating fish.

  • Nuts – lowers blood cholesterol because of its high fiber content; almond has the highest amount of fiber, next by pistachios, hazelnuts, and pecans.

  • Vegetable Oils – substituting vegetable oil instead of using animal fats will help in lowering cholesterol level; this includes corn oil, olive oil, sunflower, safflower, grape seed oil and sesame oil.

  • Pectin – is a soluble fiber which helps in lowering cholesterol because it binds with LDL to prevent it from being absorbed in the blood. Main food sources are apples, grapes, strawberries, mainly citrus fruits, but it is also present in carrots.

  • Blueberries – anthocyanin, an antioxidant found in blueberries, helps in lowering cholesterol;

  • Flax and Flax Seeds – contain healthy fats that are good for the body, also a good source of soluble fiber which helps in lowering cholesterol.

Eating a well-balanced diet, exercise, healthy lifestyle; no alcohol and smoking or kept to a very minimum level if cannot be avoided; are proper ways in lowering cholesterol levels in the body.