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Though cholesterol helps in the production of some hormones, yet it has a bad reputation because people with high cholesterol are at a greater risk of heart disease.
Instead of worrying over your increased cholesterol level and popping up pills day and night try to make few simple tweaks in your diet — like the ones written below to see positive results in your overall health.
Different foods lower cholesterol in different ways. Some deliver soluble fiber, some polyunsaturated fats and some plant sterols that help body get rid of LDL (low-density lipoprotein). So, include these power packed foods in your diet to reduce your risk of heart problems and improve your overall health.
Oats: An easy first step to improving your cholesterol is having a bowl of oatmeal for breakfast. It has soluble fiber, which reduce the absorption of cholesterol and is very effective in lowering LDL.
Apples, strawberries and citrus fruits: These fruits are rich in pectin, a type of soluble fiber that lowers LDL. The benefit of fruit comes from the fiber, so if you drink juice, you’re losing that wonderful benefit and essentially drinking sugar water.
Nuts: Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. All nuts are high in calories, so practice portion control, a handful will do. Just make sure the nuts you eat aren’t salted or coated with sugar.
Soy: It is the only full plant-based protein which is high in fiber, low in saturated fat and is cholesterol free.
Olive oil: Olive oil has effective mix of antioxidants that can lower LDL cholesterol. The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants.
Red Wine: It is mainly beneficial because its polyphenol antioxidants may also lower LDL. Stick to one 5-ounce glass of wine a day for women and two for men.
Avocados: More than any other fruit, avacadoes have beta-sitosterol, a valuable plant-based fat that reduces the amount of cholesterol absorbed from food.
Few other tips:
For any of these foods to provide their benefit, you need to make other changes to your diet and lifestyle like:
Eat food rich in soluble fiber.
Limit fat and cholesterol intake. Watch your intake of foods full of saturated fats, trans fats, and dietary cholesterol.
Loose excess weight. Maintaining a healthy weight will help keep your cholesterol level low.
Give these food items your best shot and see the result.
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