Everyone knows that high amounts of cholesterol in the body is detrimental to health and significantly increases the risk of strokes and heart attacks. Reasons behind high cholesterol include obesity, an unhealthy diet, lack of exercise and genetics among others. All cholesterol is not bad for the body. LDL(Low Density Lipoprotein) is the bad cholesterol while HDL(High Density Lipoprotein) is the good cholesterol which has a protective effect on the body. The body itself produces enough cholesterol and external sources of cholesterol are not needed. The liver is the organ that produces cholesterol in the body. LDL accumulates in the arteries and blocks blood flow to the heart leading to strokes or heart attacks. Remember that cholesterol is necessary for the body to carry out essential functions
Statins are the class of drugs used to lower cholesterol in the body. However, they have side effects such as raising blood sugar and others. Eating foods that naturally reduce cholesterol is a safer and healthier approach. In addition, you must reduce weight if you are obese and exercise daily if you are inactive for best results.
The first step is to eliminate food that are high in saturated fats and LDL. These include egg yolk, red meat, dairy fat and processed vegetable oils. Also, avoid sugary food and beverages as excess sugar is stored as fat by the body. A handy tip is to eliminate processed and packaged food from your diet as they contain trans fats which are harmful for the heart.
FOODS THAT REDUCE CHOLESTEROL
Garlic is a popular home remedy for lowering cholesterol. Raw garlic is more effective than cooked garlic. It is known to reverse the accumulation of LDL and triglycerides.
- Flax Seeds
In a scientific study, consuming 50gms of flax seeds daily decreased LDL in healthy young individuals to up to 8% while 38gm daily consumption decreased LDL in high cholesterol patients by 14%. It is recommended to include flax seeds in your daily diet to effectively reduce cholesterol levels.
Umpteen scientific studies have proven that eating fish reduces cholesterol in the body. It is recommended to steam or roast the fish rather than frying it in oil.
- Green Tea
Everyone knows the miraculous effects of green tea. In addition, the latter is a potent cholesterol buster. It is known to prevent the rising of LDL cholesterol levels.
It is recommended to swap your breakfast cereal with oats. The latter quickly lowers the amount of LDL cholesterol present in your body. Oats contain beta-glucan an element that absorbs LDL which is later excreted by the body.
All vegetables contain very little saturated fat. Also, the former is rich in cholesterol decreasing soluble fibers. Several dark leafy green vegetables help arteries free of the build-up of cholesterol.
Other cholesterol reducing foods include avocado, nuts, beans, chia seeds, olive oil, whole grains, turmeric and sweet potatoes.