The American heart is constantly exposed to many different elements that contribute to high cholesterol levels. This has been a rising problem among many countries such as Japan, China, and Singapore since the consumption of fatty foods and processed foods has been rising slowly since the 1980’s. The United States has also seen a rise in cholesterol levels and high blood pressure in both men and women resulting in higher risk of heart attack and blood clots.
How can the problem begin to get resolved? Overall, small changes in diet can be the quickest and most effective option when trying to lower your cholesterol levels and have been proven to result in long-term cholesterol health. There are many foods that are tasty and that can lower cholesterol, so we suggest that the best way to maintain good cholesterol levels is by making small changes into your diet, thus ridding yourself of the risks that come with high levels of cholesterol.
Foods To Eat To Help Lower Your Cholesterol
Consuming a healthy amount of legumes such as kidney beans, chickpeas, and lentils have a magnificent effect on your cholesterol levels. It is always suggested that you consume your favorite legumes regularly in order to keep good cholesterol up and reduce cholesterol that is harmful to your health. Since legumes are high in complex carbohydrates and protein, they also benefit the rest of your body along with keeping your cholesterol at healthy levels.
A good way to incorporate legumes into your diet is by eating them as a side, as they are usually served at Mexican food restaurants. They pair with so many things, and if you prepare them to go according to your dish. You’ll find this an easy and yummy way to maintain good cholesterol health. Also, chickpea (a.k.a. garbanzo bean) water or juice is a very versatile ingredient and can be used in countless different kinds of recipes. If you want to make a delicious vegan merengue use chickpea water and whisk it as you would egg whites and voila! you’ve got a merengue that not only tastes great but also helps lower your cholesterol levels.
Fatty fish (oily fish) might sound unappealing but they are actually one of the best ways to get your daily recommended value of Omega-3 and also help lower cholesterol. They contain many different nutrients such as good fats that are super healthy for the body, unlike trans fats and saturated fats that are commonly found in most processed foods. Among these are lake trout, mackerel, salmon, tuna, and herring.
Cold water fish have an agent that helps reduce the LDL levels (low-density lipoprotein) of cholesterol in your body, which is what makes them the top picks for cholesterol-reducing foods. Also, there is an ongoing study about the correlation between Omega-3 and the reduction in the build-up of plaque in the arteries caused by unhealthy amounts of cholesterol.
In efforts to reduce your cholesterol levels, oats can be one of your most trustworthy sidekicks. They have proven to control your LDL in very little time as long as they are consumed regularly. Oats are great additions to your diet for many more reasons, but prove very effective in lowering your cholesterol levels and keeping them low, while not damaging your levels of HDL cholesterol a.k.a. the good cholesterol.
Consuming oats to lower your cholesterol is also very convenient since they can be made into so many dishes and go with so many recipes. They are another great vegan option! So, we suggest trying to consume oatmeal either daily or 4 times a week so that you can get all the quick acting benefits, and also continue keeping your cholesterol levels down for good.
Fruits and Vegetables
Fruits and vegetables are always a good way to keep your diet well balanced. There are so many options to choose from when it comes to adding them to your daily recipes and will give you more than just an energy boost in the morning. If you pair fruits and vegetables with more than one of the foods listed here, you’ll end up with the healthiest amounts of cholesterol.
Among these fruits and vegetables, the best for lowering cholesterol levels are eggplant, okra, apples, strawberries, grapes, and citrus fruits. Most of these contain high levels of fiber, so they normalize your cholesterol levels by absorbing the LDL but not the HDL chains of cholesterol; thus proving to be as effective as an isolated supplement. Along with lowering these levels, fruits and veggies also help to repair any damage done by the higher-than-normal cholesterol that has been running through your body; they provide your body with many vitamins and minerals, and they keep your digestive system running smoothly.
Plant Sterol Supplements
As a way of getting your body back to normal without trying to alter too much of your diet, there is always the option of taking a supplement to ensure that you get all the plant sterols you need in order to lower your cholesterol levels. Plant sterols are the components found in many fruits, vegetables, whole grains, and nuts that are the little agents found in plants that help your body get back to normal and subsequently keep it normal.
A way to incorporate a healthy amount of these plant sterols is by taking them as supplements. Some of these supplements can be taken in water or as a pill. So, a delicious way to add them into your daily diet is by putting it into a smoothie, a morning juice, or take in while you’re having your morning “cholesterol-be-gone” dose of oats.
If you add any or some of this food into your diet, you’re guaranteed to have normal levels of LDL cholesterol in no time. We recommend trying some and checking with your doctor to see how it’s going and then continuing or changing to eating another of the foods on this list. You’ll be able to see and feel the results of eating these foods as soon as you begin to consume them.