Cholesterol has been defined as the fatty substance that is present in all human cells. In small amounts, if present it absorbs surplus fatty acids and creates Vitamin D and is good cholesterol. However, when this substance exceeds normal levels in the body, it can cause harm as it blocks blood cells and is bad cholesterol.
Eating foods with good fats or healthy fats as opposed to those with unhealthy ones is one way of lowering cholesterol. Following are some natural cholesterol lowering foods that should be included in your diet.
Fruits, Vegetables And Nuts
These are the three most important category of foods that are always included in our diet. While the fact that these are rich in vitamins and fiber is well known, it is less known that they are also cholesterol lowering foods, especially some of them. Fruits like apricots, apples, oranges, grapes are all such foods. Similarly, cabbages, sweet potatoes, garlic are excellent vegetables for lowering bad cholesterol. Moreover, nuts like almonds, walnuts and pecans are excellent for lowering bad cholesterol. In fact, pecans are known for increasing good cholesterol in the body.
Lean Red Meat And Fish
Most people are of the view that red meat, when consumed, increases cholesterol. While this is true when you eat the meat with the fat, it is not so with lean meat. In other words, if you were to remove the fat from the meat and then eat it, it is actually good for you and falls in the category of cholesterol lowering foods. Omega 3 is a well known substance famous for its cholesterol reducing properties. Eating fish rich in Omega 3, namely, salmon, trout, tuna, mackerel and herring is an easy way to lower body cholesterol.
Oats, Grains, Beans And Oil
Oats and grains contain a substance called Glucan, which is said to lower cholesterol considerably. Therefore doctors prescribe oats and grains as cholesterol lowering foods, especially brown rice etc. Similarly, beans are excellent sources for lowering cholesterol, especially when mixed with brown rice, seeds and corn.
Apart from these three basic categories, reduced dairy food products are also cholesterol lowering foods. Skim milk, low fat cream, low fat yoghurt and reduced fat cheeses all belong to this category. These foods should form a part of your regular diet, if you want to reduce or maintain low levels of cholesterol and enjoy a long life.