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Title : Top 10 Best [Simple] Foods to Lower Cholesterol
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Top 10 Best [Simple] Foods to Lower Cholesterol

a high LDL cholesterol level is medically known as hypercholesterolemia. According to the Centers for Disease Control and Prevention (CDC), more than a third of American adults have high levels of LDL or "bad" cholesterol. This increases the risk of cardiovascular disease, including heart disease and heart attacks. Cholesterol is divided into three categories: low-density lipoprotein (LDL), very low density lipoprotein (VLDL) that may require medication and high density lipoprotein (HDL). VLDL and LDL are bad for your health, while HDL is good for your health. People of all ages, ethnicities and genders can have high cholesterol. Certain factors that put them at higher risk, such as excessive consumption of snuff, obesity, overweight and obesity, poor diet, lack of exercise, hypothyroidism and diabetes . Most of these factors are under your control. Genetics is a risk factor that is beyond your control. Because high cholesterol has no symptoms, you need to get your cholesterol levels occasionally. Analysis of lipid profile measures total, LDL and HDL cholesterol, along with triglycerides. The CDC defines the following levels of blood cholesterol as healthy:

• Total cholesterol: less than 200 mg / dL (milligrams per deciliter of blood)
• LDL cholesterol: less 100 mg / dl
• HDL cholesterol: 40 mg / dL or more
• Triglycerides: less than 150 mg / dl

If not controlled in time, high cholesterol can lead to health complications such as chest pain, heart attacks and strokes. By making changes in your diet and lifestyle, you can reduce cholesterol. Some foods can help maintain healthy cholesterol levels.

These are better but simple foods low in cholesterol

1. Oatmeal

Having a bowl of oatmeal for breakfast daily is another easy way to reduce your high cholesterol. The high content of soluble fiber in oatmeal helps lower LDL cholesterol. absorption of cholesterol in the bloodstream is reduced. Fiber also fills quickly and helps avoid mindless eating. Also, eating oatmeal regularly is associated with a reduced risk of cardiovascular disease and type 2 diabetes

• eating a bowl of oatmeal for breakfast every day.
• can also add oatmeal to smoothies or use in baked goods.

2. Almonds

Healthy fats for heart monounsaturated, polyunsaturated fats and fiber in almonds fats help raise good HDL cholesterol and reduce bad LDL levels. A 2011 study published in Nutrition review found that consumption of nuts like almonds help lower LDL cholesterol, a major objective of the prevention of coronary heart disease by 3-19 percent. In addition, a 2015 study published in the Journal of the American Heart Association states that eating almonds a day can be a simple dietary strategy to prevent the onset of cardio-metabolic diseases. Almonds are a great appetizer or salad dressing, cereal and yogurt. Eating a handful of almonds a day and remember moderation is the key. Other nuts and seeds such as walnuts and flax seeds are also beneficial in reducing blood cholesterol levels.

3. Orange juice

sweet orange, spicy and juicy are another super food that has cholesterol-lowering properties. In a 2000 study published in the journal American Society for Clinical Nutrition, researchers found that orange juice improves blood lipid profiles in people with hypercholesterolemia. This occurs due to the presence of vitamin C, folic acid and flavonoids such as hesperidin in oranges.

• Drink 2 to 3 cups of orange juice a day. freshly extracted juice is a good choice. You can also drink orange juice fortified with plant sterols. Phytosterols also help reduce total cholesterol to some extent.
• Alternatively, you can eat a couple of oranges a day.

4. Salmon

The omega-3 fatty acids called EPA and DHA are found in salmon provide protection against high cholesterol. This helps to lower triglycerides and increases HDL good cholesterol slightly, reducing the risk of heart disease. In addition, salmon is low in cholesterol and saturated fat.

• Eat at least 2 servings of salmon a week. Baked and grilled salmon are the best options. A portion of salmon is 2 to 3 ounces.
• You can even take fish oil supplements after consulting your doctor.

5. soybeans and soybean products

Soybeans and other soy products offer a complete plant-based protein that is ideal for those who suffer from high cholesterol. Although soy can not reduce total cholesterol, largely, it can still reduce bad LDL cholesterol. This protein food contains high levels of polyunsaturated fats, fiber, vitamins and minerals as well as low levels of saturated fats. A study published in 2011 in the Journal of American College of Nutrition found that eating one to two servings (15 to 30 grams) of soy protein per day has a significant impact on risk factors serum lipoproteins for coronary heart disease. To help reduce cholesterol, include more soy, tofu, soy flour, soy beans and fortified soy milk in their diet.

6. Green Tea

Drinking a couple of cups of green tea a day is one of simplest ways to reduce levels of total cholesterol and LDL. intake of green tea reduces fasting serum total and LDL cholesterol in adults, according to a 2011 meta-analysis of 14 randomized controlled trials published in the American Journal of Clinical Nutrition.

There are several compounds in green tea that inhibit the absorption of cholesterol in the digestive tract and helps in their excretion. In addition, this healthy drink prevents plaque buildup in the arteries and reduces the risk of having a heart attack or stroke.

• drinking three to four cups of green tea (hot or iced) a day.
• can also take green tea supplements after consulting your doctor.

7. Olive Oil

Olive oil is rich in monounsaturated fat that helps bad LDL cholesterol levels. This in turn reduces the risk of heart disease and stroke. In addition, it is rich in vitamin E, an antioxidant that is good for your heart and overall health. Use 2 tablespoons extra virgin olive oil every day as a replacement for less healthy oils. You can use this oil for sauteing vegetables, make salad dressing or as a dip for bread. . Note: As olive oil is high in calories, avoid overuse

8. Avocados

Avocados are a good source of monounsaturated fats that can help lower LDL levels in people who are overweight or obese. Monounsaturated fats also help raise HDL levels. Avocados also contain plant sterols have cholesterol-lowering properties. In addition, they are rich in protein, fiber, B vitamins, vitamin K and several minerals that are good for your overall health. Eat an avocado a day. You can add slices of avocado to salads and sandwiches or eat as a side dish.

9. Garlic

Garlic is another super food that can help lower high cholesterol. It also prevents blood clots, lowers blood pressure and protects against heart disease. According to a press release from 2013, the National Institute of Integrative Medicine, garlic extract is a safe and effective alternative drug for blood pressure and cholesterol-lowering drugs for many people.

• Eat two to three cloves of raw garlic on an empty stomach every day.
• use fresh garlic in your salad dressings and cooking many types of dishes, soups and stews.
• You can take garlic supplements after consulting your doctor for the correct dose.

10. Chocolate black

The black chocolate can also effectively lower bad cholesterol and raise the level of good cholesterol in the blood. According to a 2013 study published in the American Journal of Clinical Nutrition, theobromine component in the black chocolate is primarily responsible for its effect HDL cholesterol funds. The high level of antioxidants and flavonoids in chocolate black prevent platelets from sticking together and keep arteries clear of obstructions. This in turn reduces the risk of heart attacks or strokes. Eat 1 or 2 small pieces of black chocolate with at least 60 percent cocoa on a regular basis. Additional information

• strive to maintain a healthy weight.
• Stop smoking.
• Exercise for at least 30 minutes, 5 days a week.
• Avoid alcohol. If you drink, do so in moderation.
• Eat a diet low in saturated fat.
• Avoid fried or fatty foods and excessive carbohydrates and processed sugars.
• avoid foods that contribute to bad cholesterol, such as red meat, whole dairy products, egg yolks and processed foods.

Now you know what you have to do to check the balance of the cholesterol in your body foods above and your information is taken and compiled into one to help those in need. Here are the resources shown.

Resources
http://www.niim.com.au/news/garlic-supplements-reduce-high-cholesterol-and-decrease-risk-heart-disease
http://www.ncbi.nlm.nih.gov/pubmed/16484567
http://ajcn.nutrition.org/content/72/5 /1095.long
http://ajcn.nutrition.org/content/94/2/601.long
http://www.ncbi.nlm.nih.gov/pubmed/23595874

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