A waxy, fatty substance, cholesterol or lipids are found in the cell membranes and transported in the blood plasma of all humans and animals. Although a certain level of cholesterol is vital for the normal functioning of the body, excessive cholesterol levels can spark off a condition known as hyperlipidemia which can increase your risk of having a heart attack or stroke. This can also result in a build up in the artery wall which would restrict the flow of blood to your heart, brain and rest of your body and substantially increases chances of the development of a blood clot. In addition people with high cholesterol levels (more than 5mmol/L) are increasingly at risk of developing coronary and cardiovascular diseases.
One of the main causes of high cholesterol levels is the diet. An unhealthy diet along with a bad lifestyle can increase the cholesterol levels and the chances of a heart attack. The major sources of high cholesterol foods include dairy products like cheese and animal products like beef, pork, poultry, egg yolk and shrimp. However, for people who would like to introduce a healthy diet so as to lower their cholesterol levels, here is a cholesterol lowering foods list.
List of Foods that Lower Cholesterol
Since cholesterol cannot travel around the body on its own as it does not dissolve in water, it is instead circulated in the blood by molecules called lipoproteins. There are two main types of lipoproteins known as the LDL and HDL. So while the low density lipoprotein (LDL) is the main transporter that carries cholesterol from your liver to the cells that need it, high density lipoprotein (HDL) carries cholesterol away from the cells and back to the liver, where it is either broken down or passed from the body as a waste product. The presence of too much LDL can cause a harmful build-up in your blood and in the artery walls, causing various artery related heart diseases. This is why LDL cholesterol is known as 'bad cholesterol'. Cholesterol lowering foods thus reduce the LDL as lower levels of this lipoprotein can keep the cholesterol levels down.
Oatmeal and Oat Bran: Oatmeal and other whole grains contain a soluble fiber known as Beta Glucan, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. The fiber also found in such foods as kidney beans, psyllium and prunes. It is believed that ten grams or more of soluble fiber a day decreases your total and LDL cholesterol, so, between two and four cups of dry oat or barley cereal each day can cut down on those heady cholesterol levels.
Walnuts and Almonds: Studies by the Food and Drug Administration have shown that consuming about a handful of nuts, such as almonds, hazelnuts, peanuts, pistachios and walnuts, may reduce your risk of heart disease. In fact enriched in polyunsaturated fatty acids,walnuts are known to significantly cut down on blood cholesterol and keep blood vessels healthy.
Fish: It is believed that the presence of the high levels of omega-3 essential fatty acids in fish and fish oil has cholesterol-lowering benefits. The presence of these fatty acids also help the heart by reducing blood pressure and negating the risk of blood clots. The highest levels of omega-3 fatty acids are present in fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon.
Soybeans: Studies have shown that consuming black soybeans can prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.
Probiotic Yogurt: Yogurt with live active cultures help in lowering the cholesterol levels by preventing the re-absorption of cholesterol back in to the blood stream.
Ground Flaxseed: For the people who do not like fish, they can obtain the benefits of omega-3 fatty acids by consuming ground flaxseed or canola oil. In addition to that, flaxseed provides alpha-linolenic acid a poly unsaturated fat which has been shown to lower cholesterol.
Olive Oil: Olive oil with its potent mix of antioxidants helps lower the "bad" (LDL) cholesterol while leaving the "good" (HDL) cholesterol untouched. The extra-virgin olive oil or rather the olive oil that is less processed and contains more heart-healthy antioxidants is significantly better than the other varieties.
Brown Rice: Whole grain brown rice combined with beans helps in lowering cholesterol. Brown rice is also blessed with fibers that help the heart to stay healthy, magnesium and vitamin B.
Garlic: Garlic has several health benefits to offer, apart from being an active contributor in adding spicy flavors to your food pallet. It consists of a chemical referred to as allicin that averts the bacteria or fungi attack. The rate at which blood clots is controlled and cholesterol is regulated with the consumption of garlic.
Cinnamon: A study has found that consuming half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes and also reduces LDL, the bad cholesterol as well as the total cholesterol levels.
Fruits and Vegetables: Fruits and vegetables high in soluble fiber and pectin such as apples, pears, citrus fruit, blueberries, beans, carrots, apricots, cabbage and sweet potatoes are known to be helpful in lowering cholesterol. Apples contain flavonoids that act as powerful antioxidants lowering the active processing of the LDL or bad cholesterol. The flavonoids serve as virtual barriers to LDL cholesterol that clog the bloodstream. The same applies for grapes. These juicy little fruits are packed with flavonoids that avert the probability of platelet clustering.
Plant Sterols or Stanols: Food products such as margarine, orange juice and yogurt drinks, fortified with plant sterols or stanol substances found in plants, can arrest the absorption of cholesterol by more than 10 percent.
Cranberry/Grape Juice: Antioxidants in grape juice slows down cholesterol oxidation while cranberry juice raises the levels of "good" cholesterol (HDL) in the body. Also pomegranate juice helps reduce the plaque buildup due to increasing cholesterol levels and increases nitric oxide production which helps reduce arterial plaque.
Including the foods from this cholesterol lowering foods list can help keep these dangerous cholesterol levels down. However, the entire benefit is obtained only when a person consumes cholesterol lowering and low-fat foods, watches their weight, and gets more exercise.
A waxy, fatty substance, cholesterol or lipids are found in the cell membranes and transported in the blood plasma of all humans and animals. Although a certain level of cholesterol is vital for the normal functioning of the body, excessive cholesterol levels can spark off a condition known as hyperlipidemia which can increase your risk of having a heart attack or stroke. This can also result in a build up in the artery wall which would restrict the flow of blood to your heart, brain and rest of your body and substantially increases chances of the development of a blood clot. In addition people with high cholesterol levels (more than 5mmol/L) are increasingly at risk of developing coronary and cardiovascular diseases.
One of the main causes of high cholesterol levels is the diet. An unhealthy diet along with a bad lifestyle can increase the cholesterol levels and the chances of a heart attack. The major sources of high cholesterol foods include dairy products like cheese and animal products like beef, pork, poultry, egg yolk and shrimp. However, for people who would like to introduce a healthy diet so as to lower their cholesterol levels, here is a cholesterol lowering foods list.
List of Foods that Lower Cholesterol
Since cholesterol cannot travel around the body on its own as it does not dissolve in water, it is instead circulated in the blood by molecules called lipoproteins. There are two main types of lipoproteins known as the LDL and HDL. So while the low density lipoprotein (LDL) is the main transporter that carries cholesterol from your liver to the cells that need it, high density lipoprotein (HDL) carries cholesterol away from the cells and back to the liver, where it is either broken down or passed from the body as a waste product. The presence of too much LDL can cause a harmful build-up in your blood and in the artery walls, causing various artery related heart diseases. This is why LDL cholesterol is known as 'bad cholesterol'. Cholesterol lowering foods thus reduce the LDL as lower levels of this lipoprotein can keep the cholesterol levels down.
Oatmeal and Oat Bran: Oatmeal and other whole grains contain a soluble fiber known as Beta Glucan, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. The fiber also found in such foods as kidney beans, psyllium and prunes. It is believed that ten grams or more of soluble fiber a day decreases your total and LDL cholesterol, so, between two and four cups of dry oat or barley cereal each day can cut down on those heady cholesterol levels.
Walnuts and Almonds: Studies by the Food and Drug Administration have shown that consuming about a handful of nuts, such as almonds, hazelnuts, peanuts, pistachios and walnuts, may reduce your risk of heart disease. In fact enriched in polyunsaturated fatty acids,walnuts are known to significantly cut down on blood cholesterol and keep blood vessels healthy.
Fish: It is believed that the presence of the high levels of omega-3 essential fatty acids in fish and fish oil has cholesterol-lowering benefits. The presence of these fatty acids also help the heart by reducing blood pressure and negating the risk of blood clots. The highest levels of omega-3 fatty acids are present in fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon.
Soybeans: Studies have shown that consuming black soybeans can prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.
Probiotic Yogurt: Yogurt with live active cultures help in lowering the cholesterol levels by preventing the re-absorption of cholesterol back in to the blood stream.
Ground Flaxseed: For the people who do not like fish, they can obtain the benefits of omega-3 fatty acids by consuming ground flaxseed or canola oil. In addition to that, flaxseed provides alpha-linolenic acid a poly unsaturated fat which has been shown to lower cholesterol.
Olive Oil: Olive oil with its potent mix of antioxidants helps lower the "bad" (LDL) cholesterol while leaving the "good" (HDL) cholesterol untouched. The extra-virgin olive oil or rather the olive oil that is less processed and contains more heart-healthy antioxidants is significantly better than the other varieties.
Brown Rice: Whole grain brown rice combined with beans helps in lowering cholesterol. Brown rice is also blessed with fibers that help the heart to stay healthy, magnesium and vitamin B.
Garlic: Garlic has several health benefits to offer, apart from being an active contributor in adding spicy flavors to your food pallet. It consists of a chemical referred to as allicin that averts the bacteria or fungi attack. The rate at which blood clots is controlled and cholesterol is regulated with the consumption of garlic.
Cinnamon: A study has found that consuming half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes and also reduces LDL, the bad cholesterol as well as the total cholesterol levels.
Fruits and Vegetables: Fruits and vegetables high in soluble fiber and pectin such as apples, pears, citrus fruit, blueberries, beans, carrots, apricots, cabbage and sweet potatoes are known to be helpful in lowering cholesterol. Apples contain flavonoids that act as powerful antioxidants lowering the active processing of the LDL or bad cholesterol. The flavonoids serve as virtual barriers to LDL cholesterol that clog the bloodstream. The same applies for grapes. These juicy little fruits are packed with flavonoids that avert the probability of platelet clustering.
Plant Sterols or Stanols: Food products such as margarine, orange juice and yogurt drinks, fortified with plant sterols or stanol substances found in plants, can arrest the absorption of cholesterol by more than 10 percent.
Cranberry/Grape Juice: Antioxidants in grape juice slows down cholesterol oxidation while cranberry juice raises the levels of "good" cholesterol (HDL) in the body. Also pomegranate juice helps reduce the plaque buildup due to increasing cholesterol levels and increases nitric oxide production which helps reduce arterial plaque.
Including the foods from this cholesterol lowering foods list can help keep these dangerous cholesterol levels down. However, the entire benefit is obtained only when a person consumes cholesterol lowering and low-fat foods, watches their weight, and gets more exercise.
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