What is Cholesterol?
Before diving into the incredibly delicious foods that lower cholesterol, we need to make sure that we are well aware of the term “Cholesterol”. To explain the word in layman terms, it is a waxy, substance that looks like fat and is present in every cell of the body. The element is vital in the body for the production of Vitamin D, hormones, and the substances that aid our digestion. Since it is a biologically relevant substance; the body makes its cholesterol. Other than that, we can receive them from animal sources like meat, cheese, egg yolks, etc.
So, what is the thing that makes people distort their eyebrows as soon as they hear cholesterol? Well, like any other substance too much of cholesterol harms the body. It combines with other things in our blood and forms plaque that sticks on your artery walls. This process eventually makes the arteries narrower and can lead to coronary artery disease in the future.
Let’s explore Some of the Habits that Cause the Rise of Cholesterol in the Body.
1. Unhealthy Foods
This is the age of fast foods, but the only good thing about these foods is their full availability and preparation time. Other than that, they contain saturated fats that aid in the rise of cholesterol in the body. And when I said about the incredibly delicious foods that lower cholesterol I didn’t mean you can chow down on fast food. These processed foods contain trans-fat that raises your LDL or bad cholesterol.
2. Lack of Exercise
Let’s face the fact, humans have grown lazy with time, and this has taken its toll on the biological function of the human body. Children have started shutting themselves in their rooms with handheld devices. This problem, along with the modern lifestyle, has contributed to lesser and lesser physical activity daily. This kind of lifestyle leads to lower HDL or good cholesterol in the body.
Smoking is kind of a legally acceptable poisoning. With celebrities and reputed officials lighting their cancer pipes in commercials and movies, we tend to forget the devastating effects of smoking tobacco daily. Smoking thickens the blood and raised LDL cholesterol.
One of the leading causes of high cholesterol is genetics. Some people have higher levels of LDL from a young age due to genes from their parents or any other relatives. Familial hypercholesterolemia or FH is a form of inherited high cholesterol.
Health Problems Due To Unhealthy Cholesterol Levels
The tricky part about high levels of cholesterol is that it shows no signs of symptoms and gets detected with blood tests. A reading between 200 and 239 mg per deciliter lies within the fine line. Any number above this line means higher levels of cholesterol. For LDL levels, 100-129 mg/dL is acceptable, and for HDL, 60 means you can rest easy.
As we already know, high cholesterol aids the formation of plaque in arteries. When left untreated, this can lead to a blood clot and formation of blockage in the coronary artery. This means the flow of oxygen to your cardiac muscles gets reduced, and you are prone to heart attacks or angina. Also, plaque formation can occur in other arteries too and lead to carotid artery disease and other peripheral arterial diseases.
How to Lower Cholesterol Levels?
We can reach healthy levels of cholesterol with some healthy life practices. One of them is the adaptation of healthy food in your daily life and getting rid of bad fats from your diet. Let’s explore the topic in more detail.
Eating Low Cholesterol Breakfast
When you get up after a long night’s rest, your body has rid itself of most of the toxins and is ready to receive the nutrition for the day. At this time, the body absorbs nutrients faster, so it is essential to fuel the body with the right eatables. While we are at the topic of cholesterol.
Breakfast that Lowers Cholesterol Level
- Almond Milk
- Avocado Toast
- Scrambled eggs with spinach
- Orange Juice
- Whey Protein Smoothie
- Chunky Monkey English Muffin
- Fruits with High-Fiber Cereal
Here are Some Ideas for Incredibly Delicious Foods that Lower Cholesterol
We are fully aware of the importance of fibre in our diets. It will surprise you, but a bowl of oatmeal can provide you up to 5 grams of dietary fibre. This simple form of fibre can help you pass out the LDL cholesterol by sticking to its molecules and passing via the natural excretion process. For an added fibre boost, throw in some of your favourite fruit slices or some berries.
2. Almond Milk
Of all the milk available in the market, almond milk is the one you should look for in case you have cholesterol problems. They are excellent sources of fibre, magnesium, fats, and vitamins. Since almond milk comes from almonds, you get the unique benefits of nuts too. If you are not fond of milk, try eating a handful of almonds every day and see the difference. Harvard Health Publishing has concluded that two ounces of almonds every day can decrease LDL cholesterol by a full 5 per cent.
3. Avocado Toast
You might have seen the trendy breakfast menu consisting of toasted bread, and mashed avocado spread all over. Well, the thing might have bored you, but the recipe exists for a reason. The Journal of the American Heart Association concluded that an avocado a day helped obese people lower their LDL levels. Avocados are rich with monounsaturated fatty acids that decrease the risks of possible heart diseases.
4. Scrambled eggs with spinach
The cholesterol content of an egg is all in the yolk part, and the white part is a cholesterol-free treat packed with protein. Just do not go overboard on your yellows. Let me give you a piece of advice, just get rid of one yolk for every three eggs you consume. Scramble them nicely and toss a handful of fresh and clean spinach. Also, use olive or canola oil for better results as vegetable oils are rich in trans fats.
5. Orange Juice
So, I was talking about incredibly delicious foods that lower cholesterol, but here I am with a drink recommendation. But, hear me out on this one. Orange juices are good sources of vitamin C, including other citrus fruits. Asides from the daily vitamin boost, some brands add little plant sterols and stanols to fortify their product. Luckily, including two grams of sterols to your diet can decrease your LDLs by 5 to 15 percentile.
6. Whey Protein Smoothie
Whey is a substance we extract from milk during the cheese-making process. The effects are not a hundred per cent backed by science, but taking whey daily have shown to reduce cholesterol in people. Plus you get the appropriate amount of protein for your morning.
Make your smoothie with your preferred ingredients. You can use low-fat yoghurt, a scoop of vanilla whey, ice cubes, and berries for a simple but effective smoothie recipe.
Foods With Good Cholesterol
Asides from the breakfast mentioned above tips here are additional information on some foods that help you in your journey to a healthier heart.
List of Best 6 Foods With Good Cholesterol
Beans are rich in soluble fibres like oatmeal. The exciting thing about seeds is, you can cook them in different ways which provide versatility in the flavour department. It also helps in the weight loss procedure by making you full for an extended period. The reason behind the longer full sensation is that beans take a long time to digest. You can try different types of beans and see what works for you best.
Who doesn’t like fruits? One way or another, we include fruits in our daily meal plans. Now what you need to do is find out the right fruits that lower LDL cholesterol levels. Strawberries, apples, oranges, and some other fruit are rich in pectin, which will help you in this case. If you don’t have time to cut and sit with a bowl of fruits, make a juice or smoothie with available fruits and gulp down.
Soy products often get neglected for those battling with weight conditions. They are often related to high sources of phytoestrogen that lower your testosterone and in turn, hinders the weight loss process. But, the thing is bad when you take it in vast proportions. If you include soy in your diet in a healthy way, it can help you reduce your harmful cholesterol levels. Soy-based products like tofu or soy milk can be used on different dishes.
4. Dark Chocolate
Wait, chocolates are healthy? Technically yes, until they add sugar and caramel on it. Just make sure the chocolate you pick has a higher quantity of cocoa. These kinds of chocolates are filled with flavonoids and antioxidants, which helps in LDL reduction. Try not to go overboard with these things though. Remember, taking in moderate quantity is the way to extract the benefits.
Incredibly delicious foods that lower cholesterol and I am suggesting veggies! Good news, veggies can be prepared in a way that gifts your taste buds. Most vegetables have high fibre content and are low on the caloric scale. To name a few, eggplants and okras are two of the most popular plants that help to control the rising LDL levels in your body. Just watch a few videos, and you will find a way to make your vegetable delicious.
So, here is an easy way to end this list, and it is none other than a cup of tea. Black and green tea leaves help you in your cholesterol restraining process by providing enough antioxidants. I would recommend green tea leaves to black because they are less processed and come from unfermented leaves.
Supplements to Lower Cholesterol
Supplementation is the process of taking some sort of chemical with the extract of the intended food item that helps to overcome the nutritional deficiency. With more and more people getting mingled with high cholesterol problems supplements were bound to hit the markets. After all, who doesn’t like shortcuts right? Wrong the whole point of supplementation is to aid the natural diet, not replace the entire thing. If that were the case, they would have been called “requirements” not supplements.
Anyways, here are some of the popular products on the market that rank higher on the internet. They help patients reduced their lousy cholesterol if taken accordingly.
Supplements or Products That Lower Cholesterol Level
This product is the only “all-in-one” remedy recommended by doctors to lower the LDL levels. It consists of lipid optimizing system which contains the extract of garlic, artichoke leaf extract, phytosterols complex, ubiquinone, red yeast rice, and many natural sources. Another thing that makes it a customer favourite is its liver cleansing property. It has milk thistle and N-Acetyl L-Cysteine, which improves the overall functionality of the liver. The recommended dosage of this product is two capsules a day, and each bottle comes at $49.97.
2. Nature Made CholestOff:
So, what makes this product so unique? Well, it is packed with coveted Reductol, which significantly reduces LDL revels and helps to reduce the risk of heart-related diseases. Reductol, according to a California-based health supplement manufacturer, works as the catalyst which blocks the absorption of cholesterol in the body.
With each serving of these capsules, you are getting 0.9g of plant-based sterols and stanols and ingredients like Silicon dioxide, Triethyl citrate, magnesium stearate, hydroxypropyl methylcellulose, and many other compound chemicals. Collectively, they do their intended task. A bottle of this product costs around $10.35.
3. Genius Heart and Cardiovascular
Well, the name suggests its usage pretty well. In addition to its LDL lowering qualities, the product also helps to reduce your blood pressure naturally. By increasing the flow of oxygenated blood in your heart, you will have enhanced cardiovascular endurance, boosted cognitive functions, and lower risk of heart diseases.
Genius Heart consists of ingredients like Pantesin Pantethine, Grape Seed Extract, MicoActive CoQ10, and other useful extracts. With a dosage of a single capsule per day, you can enjoy its benefits with no side-effects. Yes, you heard it right. The product has no recorded side effects, and the ingredients used in the manufacturing process is 100% natural.
4. HPF Cholestene Red Yeast Rice
This product has the power of science behind its functionality. Yes, it is scientifically proven to reduce cholesterol levels in patients. The HPF stands for the name of the company that manufactures this product. The company has an excellent reputation for bringing effective health-related supplements to the market.
Talking about the ingredient, it has red yeast rice as the only ingredient but at a dosage of 1200mg, which ensures its effectiveness. Red yeast rice acid lowers the stiffness of blood vessels and improves the flexibility of blood vessels. They also reduce leptin levels which further helps to decrease cholesterol levels.
In conclusion, I would like to sum up the whole article with some fundamentals. Cholesterols are not bad in itself; it is the rising of LDLs that make them dangerous in our bodies. Maintaining cholesterol levels is not rocket science but the adaptation of healthy but straightforward habits in daily life practices. Regular exercise, proper hydration, a good night’s sleep, and wholesome eating routines can help you with all types of diseases, including high cholesterol. A final note to our readers; Stay healthy and happy.