Cholesterol is primarily of two types. HDL cholesterol, also called good cholesterol, and LDL cholesterol, which is called bad cholesterol. LDL cholesterol builds up on the walls of blood vessels and forms plaque and increases the risk of heart attack, stroke and heart disease by narrowing the blood vessels.HDL cholesterol carries bad cholesterol away from your arteries to the liver to process it out of your body.
Some cholesterol is produced by the body naturally while the rest comes from the food you eat. Eating foods that can lower bad cholesterol level is the key to remain healthy.If you have been diagnosed with high cholesterol, controlling your diet by eating cholesterol lowering foods can help you reduce LDL cholesterol and triglycerides. According to American Heart Association, foods high in saturated fats often cause cholesterol level to rise. So for lowering your cholesterol level, concentrate on the following diet remedy.
Best Diet Remedy For Cholesterol
Eat Low-Fat Diet
For lowering your cholesterol levels reduce or eliminate the amount of saturated fat in your diet. For cooking your meals, use olive oil instead of butter, palm or coconut oil. You should avoid full-cream dairy products and cheese, as they are high in saturated fats and can raise your cholesterol levels. But you should not cut out dairy products all together.
They contain calcium and minerals and are essential for proper functioning of your heart and other organs. Eat low fat milk, yogurt, cheese etc. when you have high cholesterol levels. Fat-free yogurt will be a perfect choice as its protein, calcium and lactobacillus microorganism content will help you to lower your blood cholesterol levels.
Eat Fiber-Rich Foods
Eating soluble fiber rich foods help to reduce LDL cholesterol. The best fiber rich foods are whole grain breads, cereals, fruits, vegetables and legumes. Oatmeal, apple, pears, oranges, oat bran, barley, kidney beans, lentils and prunes are some of the best sources of soluble fiber.
Omega-3 Fatty Acids
The foods containing omega-3 fatty acids are best for lowering your cholesterol level. They keep your heart in good shape by boosting the good lipid in the blood. Cold water fishes like salmon, tuna, sardine, trout, herring and mackerel are high in omega-3 fatty acids.
Other then these, walnuts, almonds, broccoli, beans, green leafy vegetables and certain oils like flaxseed oil, canola oil, soybean oil contain omega-3 fatty acids and are good for your heart health. Certain foods can be specifically useful in controlling cholesterol levels. It will be beneficial for you to follow a varied diet from all the food groups.
Olive Oil And Olive Products
As mentioned above, olive oil and olive products are rich in vitamin E and monounsaturated fatty acids and various researches have proven that foods that contain monounsaturated fatty acids in higher quantities can lower LDL cholesterol and increase good cholesterol. Using olive oil over salad (one or two tbsp.) or for cooking meals is a a good way to derive benefit from it.
Legumes include beans, peas, lentils and soy products that contain high dietary fiber and protective nutrients like B vitamins, minerals and phytonutrients, which help to protect the heart and the dietary fiber lowers cholesterol.
Antioxidant-Rich Vegetables And Fruits
Basically all fruits and vegetables are helpful in lowering cholesterol and protecting the heart. But fruits and vegetables rich in vitamin C and beta-carotene are highly beneficial. All citrus fruits like oranges, lemons, grapefruit and berries like black berries, raspberries, blue berries, strawberries, mango, guava and Brussels sprouts, broccoli, cabbage, and chili peppers are rich in vitamin C.
All dark yellow fruits like mango, apricots, yellow peaches and vegetable like carrot, pumpkin, sweet potato and also dark green vegetables are rich in beta-carotene. Eat foods from various food groups in right quantity to keep a check on your cholesterol levels.