If lately your doctor has told you that you are suffering from high cholesterol then you must be aware that cholesterol is a waxy substance found in bloodstream. A small amount of cholesterol is required by body to make healthy cells but too much of it can be counterproductive and can result in heart attack or stroke.
By bringing some changes in your diet, you can surely control cholesterol levels. Also, there are two types of cholesterol – good cholesterol or HDL and bad cholesterol or LDL. We should aim to lower LDL and increase HDL levels in our diet.
Diet For Lowering Cholesterol
Oranges contain pectin, a soluble fiber which tends to form a gooey mass in your intestines. This lump of fiber traps cholesterol in intestines itself and flushes it out of body even before it gets absorbed in blood stream. One medium size orange alone provides you 2-3 mg of fiber and other nutrients like vitamin C, folate and potassium.
Oats is another common and effective food remedy against bad cholesterol. Beta-glucan, a substance found in oats, entraps cholesterol and carries it out of the body. By including two servings of oats in your daily breakfast, you can reduce cholesterol levels by 5.3% in only 6 weeks. You can also add oats flour as a substitute of all purpose flour. Try to replace half the amount of all purpose flour with oats flour when next time you bake your cookies.
Though high in calories, nuts are an excellent yummy treat to lower your cholesterol levels. Nuts like almonds, pistachio and walnuts are especially good for lowering LDL levels.Pistachio contains phytosterols, a plant compound that blocks absorption of dietary cholesterol. Limit your intake of mixed nuts to mere1.5 ounces a day as more can lead to weight gain and other problems.
Beans contain large amounts of fiber out of which large portion is of soluble fibers. Beans are one of the most versatile foods which can be used in various ways and which are heart healthy as they contain ample amount of fiber which helps in excreting cholesterol out of body. You can choose from a variety of beans like kidney beans, black beans, pinto beans, etc.
Fish like sardines, salmon and other fatty fish are high in omega-3 fatty acids. These fatty acids not only help in lowering bad cholesterol, they also help in reducing inflammation in body. Eat fish two-three times in a week for lowering your bad cholesterol levels.
Garlic has always been an esteemed ingredient in Indian cooking. Apart from adding that zing, garlic is now being known as a very healthy food as it helps in reducing bad cholesterol, prevents blood clots, reduces blood pressure and protects our body against various infections.Eating a fresh clove of garlic on an empty stomach is a famous home remedy for reducing cholesterol levels. Try to eat up to four cloves a day for good results.