Best Way to Lower Cholesterol Levels - Lowest Cholesterol Food List -Health & Beauty Informations. This article, entitled Best Way to Lower Cholesterol Levels - Lowest Cholesterol Food List, we have prepared this article carefully for you so you can retrieve information therein. Hopefully you understand the contents of this article that we put under the category cholesterol-lowering-foods-chart, well, happy reading.

Title : Best Way to Lower Cholesterol Levels - Lowest Cholesterol Food List
link : Best Way to Lower Cholesterol Levels - Lowest Cholesterol Food List

Best Way to Lower Cholesterol Levels - Lowest Cholesterol Food List

high LDL or bad cholesterol level that is medically termed as hypercholesterolemia. More than a third of American adults suffer from high levels of LDL. high LDL increases the likelihood of cardiovascular disease. It includes heart attacks and other heart diseases. People of all ages, genders and ethnicities can suffer from this condition. High cholesterol has no symptoms to identify it. You must obtain timely cholesterol levels. If this problem is not treated on time, high levels of cholesterol can lead to health complications such as heart attacks, chest pain and stroke.

Cholesterol comes in three different categories. These are:

• low density lipoproteins (LDL).
• very low density lipoproteins (VLDL). This may require some drugs
• The high density lipoprotein (HDL).
• Both LDL and VLDL are very bad for your health. However, HDL is good for your health.

Causes of high cholesterol levels:

• obesity
• poor diet
• excessive smoke
• lack of exercise
• Genetics
• Large waist circumference
• Diabetes
• hypothyroidism
• How to measure cholesterol levels?

A lipid profile analysis is used to measure the total, LDL and HDL cholesterol, along with triglycerides. Following blood cholesterol levels are considered healthy.

1. Total cholesterol :. Must be less than 200 mg / dl (milligrams per deciliter of blood)
2. LDL cholesterol :. Must be less than 100 mg / dl
3. HDL cholesterol :. Should be 40 mg / dL or more
4. Triglycerides :. It should be less than 150 mg / dl

By making some changes in your diet and lifestyle, you can easily reduce your cholesterol levels. Below is the list of foods that lower cholesterol can help maintain healthy cholesterol levels shown.

lowering cholesterol foods

Food List to lower cholesterol
1.) orange juice to Lower bad cholesterol
orange juice helps to improve blood lipid profiles if you have high cholesterol. Orange is effective in this condition because it has an excellent vitamin C, folate and flavonoids such as hesperidin. All these components helps lower bad cholesterol levels. The following addresses are displayed.

Directions:

• drink 2-3 cups of orange juice regularly.
• Prefer to drink freshly extracted juice.
• You can also make orange juice fortified with plant sterols.
• Phytosterols is also very useful in reducing total cholesterol to some extent.
• Alternatively, you can eat a couple of oranges a day.

2.) The green tea fight bad cholesterol levels
Drinking several cups of green tea every day is one of the most effective ways to reduce levels of total cholesterol and LDL. There are some compounds present in green tea, which prevent the absorption of cholesterol from the digestive tract. They also help in excretion. In addition, this healthy drink discourages the accumulation of plaque in the arteries. It reduces the risk of heart attack or stroke. Here are directions

Directions:

• Drinking 3-4 cups of green tea every day.
• You can even take green tea supplements. However, consult your doctor recommends.

3.) oatmeal to reduce high cholesterol levels
Eating a bowl of oatmeal for breakfast is another easy way to reduce your cholesterol levels. The high soluble fiber present in oatmeal helps lower LDL cholesterol naturally. This helps reduce the absorption of cholesterol into the bloodstream. In addition, fiber fills up fast and keeps you chew unnecessarily. In addition, it is considered that oats to reduce the risk of type 2 diabetes and cardiovascular disease. The following addresses are displayed.

Directions:

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

4.) Avocados to reduce cholesterol levels
Avocados are an excellent source of monounsaturated fats. These can help reduce LDL levels in people who are obese or overweight. Monounsaturated fats are also useful in raising HDL levels. In addition, avocados contain plant sterols that have cholesterol-lowering qualities. In addition, avocados are rich in fiber, protein, minerals, vitamins K, B-complex and few. All these are good for your overall health. The following addresses are displayed.

Suggestions:

• eat an avocado every day.
• can also add slices of avocado to sandwiches and salads.
• You can have them as a side dish as well.

5.) Chocolate black to reduce cholesterol levels
The black chocolate it can also be very effective in reducing levels of bad cholesterol. It helps to improve the level of good cholesterol in the blood. There is a component in the black chocolate known as theobromine. This component is primarily responsible for HDL cholesterol-raising effect. The following suggestions are displayed.

Directions:

• Eating 1-2 small pieces of black chocolate ever day.
• chose the dark chocolate, which has 60% cocoa in it.

6.) Olive Oil to reduce bad cholesterol level
Oil olive is rich in monounsaturated fat. It is very useful in reducing levels of bad LDL cholesterol. This helps reduce the risk of heart disease and stroke. In addition, olive oil is rich in vitamin E is an antioxidant that is beneficial to the heart and overall health. The following suggestions are displayed.

Directions:

• use 2 tablespoons extra virgin olive oil instead of less healthy oils.
• can also use olive oil to saute vegetables. Use it for salad dressing or as a dip for bread.
• Remember that olive oil is very high in calories. Therefore, avoid excessive use of it.

7.) Garlic as Lower Food cholesterol
Garlic is another of the best foods to lower cholesterol. Garlic can help highest levels lower cholesterol. It helps prevent blood clots. It also reduces blood pressure and defended against heart disease.

Directions:

• regularly consume 2-3 cloves of raw garlic. Consume on an empty stomach.
• You can use garlic in their salad dressings. It can also be used in the kitchen.
• Even you can take garlic supplements. But ask your doctor for the correct dose.

8.) as Lower Salmon Food cholesterol
Salmon are known to have omega-3 fatty acids called EPA and DHA. This fatty acid helps protect against high cholesterol levels. It also helps reduce triglycerides. good cholesterol HDL is encouraged. Therefore, preventing any risk of heart disease. The following addresses are displayed.

Directions:

• consume at least 2 servings of salmon a week.
• Go for baked salmon and grilled. A portion of salmon is approximately 2 to 3 ounces.
• can also take fish oil supplements. However, consult your doctor first.

9.) Almonds to reduce bad cholesterol levels
Almonds are known to have a heart-healthy polyunsaturated fats, monounsaturated fats, and fiber. All these nutrients help to increase the level of good cholesterol HDL as well as reduce bad LDL levels. The following suggestions are displayed.

Suggestions:

• Almonds are a great snack. You can order as a topping for cereal, yogurt and salads.
• Having a handful of almonds a day.
• You can also make flax seeds and walnuts to reduce bad cholesterol.

10.) Soy and its derivatives to maintain cholesterol levels
Soybeans and other soy products provide a set of proteins of plant origin. It is excellent for a person suffering from high cholesterol. However, soy may not reduce total cholesterol largely as others, but still, can lower bad LDL cholesterol. This food has a high level of fiber, polyunsaturated fats, minerals and vitamins and a low level of saturated fat also. The following suggestions are displayed.

Suggestions:

• include a sufficient amount of tofu, soybeans, soybean meal, soybeans and soy milk your daily diet.

Sharing

.

Thanks for Reading Best Way to Lower Cholesterol Levels - Lowest Cholesterol Food List

Thank you for reading this Best Way to Lower Cholesterol Levels - Lowest Cholesterol Food List, hopefully can give benefits to all of you. well, see you in posting other articles.

You are now reading the article Best Way to Lower Cholesterol Levels - Lowest Cholesterol Food List Url Address https://healthnbeautyarticles.blogspot.com/2016/06/best-way-to-lower-cholesterol-levels.html