Natural Foods To Lower Cholesterol

As we grow older, our body produces more cholesterol, hence it is very important that we keep a check on its levels every 6 months to avoid serious health issues. In this article, we will find out more about what cholesterol is and why cholesterol is always linked to cardiovascular diseases and whats are some of the natural foods to lower cholesterol. Let’s find out..

What is Cholesterol?

Cholesterol is a soft, pale yellow, crystallious fat found in our blood. It is produced daily in the liver, every day from 1.5g to 2g.

Cholesterol is removed from our body by the liver in the form of bile. Cholesterol is needed along with other fats to create cell membranes, steroid and sex hormones (testosteron and estrogen). Due to its insoluble properties in the blood, circulating cholesterol engraves the body with the help of lipoproteins, including low-density lipoproteins (LDL) and high-density lipoproteins (HDL). These two types are distinguishable only by their very different properties in proportion.

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LDL is responsible for transporting cholesterol from the liver throughout tissues and body cells, while HDL distributes unsalted cholesterol back to the liver, eventually decomposing into bile salts excreted by the gastrointestinal tract. Blood cholesterol is measured in mg/dL (or mg%).
Cholesterol levels for healthy people’s LDL should be lower than 130mg/dL, while HDL should be higher than the threshold of 50mg/dL. However, we also need to pay more attention to the ratio between HDL and LDL.

Why is cholesterol most of the time linked to cardiovascular diseases?

When our body has an excessively high level of LDL (bad cholesterol) as above as 160mg/dL, they begin to accumulate on the inside of the walls of the arteries, creating plaque. Moreover, blood clots that can appear on these plaques reduce the amount of blood, oxygen and nutrients that come out of the heart in order to supply to our brain. That phenomenon inevitably produces cardiovascular diseases, which often lead to heart attacks and cerebrovascular diseases. However, there are exceptions that there are people with a fairly high cholesterol level who do not have cardiovascular disease at all.

How much cholesterol should be there in the blood?

Blood cholesterol levels of 200 mg/dL or lower are considered to be within safe levels. If the level of cholesterol in the blood is more than 200, it is considered to be high in blood fat.

Natural foods to lower cholesterol

Apples

Apples are high in pectin: a type of food fiber that is said to reduce the amount of fat absorbed by fat cells, including the lean part of the apple when we drink ground apple juice.

Avocado

Avocado is rich in monounsaturated group fats, which help lower cholesterol. It also has a sterol called beta-sitosterol known to prevent the re-absorption of cholesterol in the intestine: thus reducing blood cholesterol levels.

Cucumber

Cucumber also contains a sterol that reduces cholesterol.

Garlic

Garlic helps reduce blood cholesterol and blood pressure. Fresh garlic is very cheap, should be included in your meals. The best way is to eat raw, and should be added only at the beginning of eating. Garlic is also said to be a substance that thins the walls of blood vessels.

Ginger

Ginger: not only is common remedy to fight motion sickness, but also has the ability to lower blood cholesterol, which should be used in your food recipes.

Green Tea

Green tea has antioxidants so it is often used to combat the damaging effects of free radicals.

Nuts

Nuts such as walnuts, almonds are high in monounsaturated fats.

Soy

Soy protein is a better source of vegetable protein in nature than meat. Soy foods including tofu, soy milk and any soy products should be eaten.

Tomatoes

Tomatoes: also contains an antioxidant – lycopene (which produces tomato color) that reduces LDL cholesterol.

Apart from the above –

Beans: soybeans, chickpeas, lentils are high in soluble fibers that also reduce cholesterol.

Niacin (vitamin B3) helps reduce blood cholesterol but has side effects that makes the skin red.

Olive oil also contains a lot of monounsaturated fats.

Flaxseed oil with omega3-fatty acids was surveyed to have a good effect on lowering cholesterol.

Light exercise is better than uneven heavy exercise: just exercise 30 minutes a day and 3 days a week such as walking, running, cycling, walking by stairs instead of using elevators, doing house work.

Want to reduce cholesterol? Improve your lifestyle

Nutrition obviously plays an important role in lowering your cholesterol, but what is important is a healthy lifestyle. For this reason, we have also made a list of tips that will definitely help you improve your lifestyle and therefore also with lowering your cholesterol.

Avoid Alcohol – A glass of alcohol increases HDL cholesterol. Do you drink more? Then the bad LDL cholesterol will increase.

Quit Smoking – The fact is that quitting smoking significantly improves cholesterol levels. Smoking is harmful for your heart and blood vessels.

Keep your body moving – Exercise is an important factor for cholesterol levels. It makes for a big improvement in your cholesterol. Furthermore, of course, it also has many other benefits for the body.

Maintain your body weight – Are you overweight? Then try to lose weight.

Watch what you eat – Eat healthy food. Avoid fatty snacks and unhealthy foods. Go for unsaturated fats.

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