First of all, let’s understand what is cholesterol.
Well, cholesterol is a fat like waxy substance. It is found in the cells of the body. All the cholesterol that is required by the body is made by the body itself.
The human body needs cholesterol to make vitamin – D, hormones and some substances that digest the food we eat.
Cholesterol is also found in a variety of foods that we eat.
High Blood Cholesterol
Increased amount of cholesterol in the blood or high blood cholesterol results in an increased chance of getting a heart disease. There are no symptoms of high cholesterol, so people remain unaware of the higher rate of cholesterol in their blood stream.
Here, is a list of the food items that help to lower high blood cholesterol:
The food items that are low in saturated fat are the foods that must be taken to avoid high blood cholesterol.
Whole grain cereals: A whole grain is the one when all the three parts i.e. endosperm, bran and germ are there. Whole grains are very rich in iron, magnesium, vitamin – E and fibers along with a lot of anti-oxidants. Studies have revealed that people eating whole grains weigh less therefore, lowering the risk of heart attack by lowering the level of cholesterol.
Oat cereal: Oats are rich in manganese, dietary fiber, magnesium and selenium. If you consume just 3 grams of oats per day, the blood cholesterol level is reduced by 8 to 23%.
Flaxseeds: Flaxseeds are rich in alpha linolenic acids (ALA). Studies have shown that flax seeds help to lower the triglyceride levels in the blood. It also helps to lower blood pressure, therefore reducing the chances of a heart attack.
Vegetables: All the vegetables, like onion, spinach, carrots, broccoli, sprouts and cauliflower, beans etc. have known to lower the risk of any heart ailment.
Fruits: All the fruits, especially grapes, currants, strawberries, all citrus fruits, blackberries, raspberries and apples are laden with fiber, potassium, antioxidants and folate. They are very low in calories and fat.
Soy: the role of soy milk in lowering the high cholesterol level has been recognized all over the world. Soy is available in different forms like:
– Soy milk
– Tofu
– Soy cheese
– Soy nuts
Garlic: Garlic has the ability to lower the blood cholesterol level. It also acts as an anti-clogging agent of the blood vessels. It is recommended to stop taking garlic 7 days earlier than any surgery.
Nuts: proteins from the plants are found in nuts. Nuts like walnuts and almonds are rich in phytonutrients, vitamin- E, fiber and anti- oxidants. Plant sterols and mono unsaturated fats and omega 3 fatty acids found in nuts are shown to reduce the cholesterol levels.
Eggs: Studies have revealed that a healthy adult can have an egg everyday without having to worry about a heart disease. However, if you have high levels of cholesterol in your bloodFree Reprint Articles, you must not consume more than 2 egg yolks in one week.
Avoiding foods that contain high amounts of bad cholesterol (LDL) is an easy way to prevent an increase in cholesterol levels.
First, you need to avoid fried foods. French fries, fried chicken, chips, etc.are high-cholesterol food items and should be avoided whenever possible. The hydrogenated oil used for frying these foods contains bad fats that tend to raise bad (LDL) cholesterol in the body.
Second, you need to avoid ice creams and sugary treats. Ice creams and baked goodies, such as cakes, pastries, and cookies, contain added sugars. Studies[1] indicate the link between added sugars and increased LDL (bad cholesterol). Added sugars also decrease the level of HDL
(good cholesterol) and increase triglycerides in your body. These sugary treats, along with soft drinks and canned juices, are also associated with weight gain, which eventually spikes the cholesterol levels in your body.
Third, you should avoid egg yolks. The yolk is another food that must be avoided or consumed in moderation if you have high or borderline cholesterol levels. You should combine the consumption of yolks with some physical exercise to maintain your cholesterol levels.
It is recommended that you consume no more than 3 egg yolks in a week. Avoid eating egg yolks and consume only egg whites to keep your cholesterol in check.
Fourth, you should avoid butter. From snacks to breakfast, most things we eat are made with butter, like bread toast, popcorn, etc. Butter has high amounts of saturated milk fats and cholesterol. Instead, switch to nut butters or other healthier alternatives. Anything that contains more than 1% of milk fat should be avoided.
Fifth, you need to avoid red Meat. Lamb, mutton, and pork contain high levels of cholesterol and saturated fats, more than any other meat product. This is even more harmful if the person already has high levels of cholesterol, and it may even be fatal if they suffer from heart disease.
Instead, choosing alternatives, including chicken, which is boiled or roasted, and fish, which is rich in omega-3 fatty acids, will satisfy your nutritional needs and keep your cholesterol in check.
Sixth, you need to avoid coconut and coconut oil. Food items that contain or are made from coconuts or foods processed in coconut oil should be avoided if you have an elevated level of cholesterol.
Both coconut and palm oil has a high amount of saturated fat, and switching to healthy alternatives will help bring down the level of bad cholesterol.
Finally, you must avoid refined grain products. Food items made from refined grains or flour (maida) contain refined carbohydrates, which may have a negative effect on your good cholesterol (HDL) levels.
Avoid consuming products like white bread or pasta. You can replace these items with better alternatives like multigrain or whole wheat bread instead.
Most of the blood cholesterol ist produced by the liver and not absorbed from your food.
This means that of you have to lower your blood cholesterol you have to block LDL synthesis in the liver. This is done by a drug group called Statins, Atorvastatin is a very well known one. Numerous very large studies have been undertaken to show that decreasing the LDL level decreases also the incidence of coronary heart disease and cardiac infarction. Today we know that the lower LDL is in your blood the better it is.
The gene responsible for cholesterol biosynthesis is one of the most frequently mutated ones in the human genome. 1 out of 250 person has the most significant defect on 1 of their 2 genes.
In addition to statins, foods rich in phytosterins can lower the endogenous cholesterol production. These foods include wheat germ, sunflower seeds, sesame, soy beans or pumpkin seeds.
By avoiding foods with high cholesterol (egg, butter, cream, meat etc.) you can lower your LDL levels only by a small amount.
The easiest way is to take statins every evening, they are the most effective and secure way to lower bold cholesterol levels, they are “old” medicaments with wich we have a lot of experience and wich have very few side effects. If everyone took statins we could lower the number of cardiac infarctions by close to 90%.
