Different diets lower cholesterol in various ways. Some introduce soluble fiber, which binds cholesterol and its precursors to the digestive system and pulls them out of the body before it begins to spread. Some offer you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and compounds, which prevent the body from getting into cholesterol.
Low Cholesterol Foods
Tea
Tea contains many plant nutrients that improve the health of your heart. While green tea is highly regarded, black tea and white tea have similar features and health effects.
The two chemicals that benefit tea are:
Catechins: Help activate nitric oxide, which is essential for healthy blood pressure. They also prevent the accumulation of cholesterol and absorption and help prevent blood clots.
Quercetin: It can improve blood vessel function and lower inflammation.
Although many studies link tea with low and “bad” LDL cholesterol levels, studies have linked its effects on HDL “good” cholesterol and blood pressure.
Legumes
Legumes, also known as pulses, are a group of plant foods that include beans, peas, and lentils. Legumes contain a lot of fiber, minerals, and proteins. Incorporating refined grains and processed meat into your diet using legumes can reduce the risk of heart disease.
A review of 26 randomized controlled trials showed that eating 1/2 cup (100 grams) of legumes per day was effective in lowering “bad” LDL cholesterol by 6.6 mg/dl, compared to not eating legumes.
Avocado
Avocado is a particularly dense and nutritious fruit. They are a rich source of monounsaturated fats and fiber – two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol. Clinical studies support the effect of lowering avocado cholesterol.
In one study, overweight and obese people with high LDL cholesterol who ate one avocado daily lowered their LDL levels more than those who did not eat avocados.
An analysis of 10 studies determined that the replacement of avocados with other fats was linked to total cholesterol, LDL, and triglycerides
Dark Chocolate and cocoa
Cocoa is the main ingredient in dark chocolate. It may seem too good to be true, but research confirms claims that dark and ancestral chocolate can lower “bad” LDL cholesterol.
In one study, healthy adults drank a cup of cocoa twice a day for a month. They experienced a decrease in “bad” LDL cholesterol of 0.17 mmol / l (6.5 mg/dl). Their blood pressure dropped and their “good” HDL cholesterol increased.
Cocaine and dark chocolate seem to protect your “bad” LDL cholesterol from oxidation, which is a major cause of heart disease.
However, chocolate often contains excess sugar – which negatively affects heart health. Therefore, you should use cocoa alone or choose dark chocolate with a cocaine content of 75-85% or more.
Garlic
Garlic has been used for centuries as an ingredient in cooking and as medicine. It contains a variety of powerful plant compounds, including allicin, its major active compound.
Studies show that garlic lowers blood pressure in people with high blood pressure and can help lower the total and “bad” amount of LDL cholesterol – although the result is less potent.
Because a large amount of garlic is needed to achieve this protective effect, many studies use older supplements – which are considered to be more effective than other garlic preparations.
Oats
The simplest first step to lowering your cholesterol is a bowl of oatmeal or oat-based oatmeal based on Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add the bananas or strawberries to another half-gram. Current dietary guidelines recommend getting 20 to 35 grams of fiber a day, at least 5 to 10 grams of soluble fiber. (The average American earns about half that amount.)
Barley and other grains
Like oats and oat bran, barley and other grains can help reduce the risk of heart disease, especially with the soluble fiber they emit.
Beans
Beans are especially rich in soluble fiber. It takes a while for the body to digest, which means you feel full longer after eating. That is why beans are a great food for people who are trying to lose weight. With so many options – from seafood and kidney beans to lentils, garbanzos, black-eyed peas, and more – and many ways to prepare yourself, beans are very flexible.
Eggplant and okra
These two low-calorie vegetables are good sources of soluble fiber.
Nuts
The bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts are good for the heart. Eating two ounces of nuts a day can slightly lower LDL, by an order of 5%. Peanuts have additional nutrients that protect the heart in other ways.
Vegetable oils
Using liquid vegetable oils such as canola, sunflower, safflower, etc. instead of butter, cutlery, or shortening when cooking or on the table helps lower LDL.
Food fortified with sterols and stanols
Sterols and stanols extracted from plants increase the body’s ability to absorb cholesterol from food. Companies are adding to foods ranging from margarine and granola bars to orange and chocolate juice. They are also available as supplements. Getting 2 grams of plant sterols or stanols a day can reduce LDL cholesterol by about 10%.
Soy
Eating beans and processed foods, such as tofu and soy milk, has been suggested as a powerful way to lower cholesterol. The analysis shows that the effect is very modest – consuming 25 grams of soy protein per day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6 %.
Oily fish
Eating fish two or three times a week can lower LDL in two ways: by substituting meat, which contains LDL-rich fats, and by bringing in omega-3 LDL fats. Omega-3s reduce triglycerides in the blood and protect the heart by helping to prevent the onset of abnormal heartbeat.
Fiber supplements
Supplements offer a very attractive way to get soluble fiber. Two teaspoons per day of psyllium, found in Metamucil and other laxatives forming a bulk, provides 4 grams of soluble fiber.
Apples, grapes, strawberries, citrus fruits
These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
FAQ
What meat is lowest in cholesterol?
There are good, lean choices. For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.). Check the nutrition label on the package to be sure the meat is 96% to 98% fat-free.
