Foods that control High Cholesterol

Foods controlling HIGH CHOLESTEROL

Cholesterol: From where it comes and is it necessary for your body??

Majority of the population now a days suffer from raised cholesterol levels. Cholesterol accumulation occurs majorly nearby heart, thereby giving rise to serious problems like heart strokes, bad functioning of heart etc. It is a chemical compound with an alcohol attached group, and its production take place inside our body from liver helping production of Vitamin D, Hormones and bile required for digestion. Cholesterol flows in blood streams along with lipoproteins in two forms i.e. LDP (Low Density Lipoproteins) and HDP (High Density Lipoproteins). LDP is considered bad as too much of it will be toxic for body on the other hand HDP is considered to be a good cholesterol as it is protective. Other major sources of cholesterol in our body is food.


Problems arise due to the increased cholesterol that can only be tackled by healthy eating habits and regular physical exercise. Increased cholesterol is a serious concern as these cant be controlled by pills, at last one has to go through a heart surgery. But there are those who learn to ride healthy dishes and thus pass away from the pharmacy. Next, check the list of foods to expropriate a battle against high cholesterol.

1. Fish

Fish is an excellent source of fatty acid omega-3, a type of good fat, the unsaturated type, found in cold water fish such as salmon, tuna and trout. The unsaturated fat helps in reducing the levels of triglycerides and total blood cholesterol, also reduces the risk of clot formation, and makes the blood thin. Therefore, fish is an important ally in the prevention of cardiovascular disease.


2. Oatmeal

Besides the insoluble fiber in oats, it contains a soluble fiber called beta-glucan, which has beneficial effects on your body. It slows gastric emptying and promotes improved satiety, circulation, controls blood glucose (blood sugar) and inhibits absorption of fat (cholesterol). The oats lowers total cholesterol concentrations, lipids and triglycerides significantly and increases the fraction of the good cholesterol (HDL).

 3. Oilseeds

Walnuts and nuts have lots of antioxidants, responsible for fighting cellular aging and prevents coronary heart disease and several cancers. Arginine, an interesting compound present in the oil, acting as an important vasodilator, helping to reduce the risk of heart disease.


4. Bitter Chocolate

The milk and cocoa butter add saturated fat doses in the delicacy that sends shivers of desire, especially in women. But the dark chocolate can be a part of your diet because it is rich in flavonoids (substances that decrease LDL). Therefore, decreasing cholesterol.


5. Olive oil

It is the source of oleic acid, which regulates the rates of cholesterol and protects against heart diseases. The oil is good for the circulatory system and to control type 2 diabetes by reducing the glycemic rate. It is also a great source of antioxidants, such as vitamin E.

6. Artichoke

The fibers are resistant to the action of enzymes and therefore having many advantages, including: reducing cholesterol level and blood triglyceride, reducing the risk of obesity, diabetes and heart diseases. A 100 g portion contains only 50 calories.


7. Orange

Orange is a healthy fruit. It is helpful in treating colds and flu. A study by the University of Viçosa, Minas Gerais, published in the American Heart Association journal, found that the antioxidants present in the fruit, leads to decrease in LDL levels (bad cholesterol) in the body, because they limit the absorption of cholesterol in intestine.

8. Wine

Moderate intake of drinking (one to two drinks per day) promotes increase of approximately 12% in HDL (good cholesterol), similar to that found with the help of exercise. Most of the protective effects of red wine are attributed to flavonoids, which have antioxidant, vasodilatory and platelet anti-coagulant properties.


9. Linseed

The seed is a food rich in omega 3, so it is responsible for preventing cardiovascular diseases, and prevent blood clots by decreasing rates of total cholesterol and LDL (bad) cholesterol and increases levels of HDL (good) cholesterol. The benefits are enhanced when the seed is ground or crushed, since its shell is resistant to the action of gastric juice and passes without undergoing digestion in the gastrointestinal tract.

10. Cinnamon

Researchers at Kansas State University, USA, found that consuming half tablespoon per day of this spice has an important role in fighting bad cholesterol (LDL). The researchers believe that this reduction is a result of the action of antioxidants in cinnamon.


11. Soy

In addition to helping control hormonal problems for women who are in menopause, soy is an excellent choice for those who want to protect the heart. It helps to lower bad (LDL) cholesterol, increasing good cholesterol (HDL).


12. Acai

Despite the high acai fat content, it is mostly monounsaturated fats (60%) and polyunsaturated (13%). These fats are beneficial and helps in reducing bad cholesterol (LDL) and improve HDL, contributing to the prevention of cardiovascular diseases such as heart attack. Each fruit 100g is 262 calories. Acai has fats that are good for health and this should be included on the menu, however, the ideal is to consume it without adding high-calorie supplements, it helps in keeping the diet.


Acai includes Fat: 52% fiber: 25%, Protein: 10%.

13. Green Tea

Especially in green tea, flavonoids are found which function as antioxidants and helps in preventing tissue inflammation. These substances may also protect against the formation of clots, which is the major cause of heart attack.


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