Eating a healthy diet can help you reduce the level of cholesterol in the blood.
Cholesterol is no longer just a problem of parents, even at a young age any person can suffer from this disease. The causes are varied and one of them is lack of healthy eating.
Many eating fast food can increase blood fats levels. If blood fats is already lodged in our body then it can cause heart attacks, strokes and some other diseases. If you have already suffered from high blood fats, you should keep your food by eating healthy food.
Healthy Foods for Cholesterol Patients
In order to lower cholesterol levels in the blood, you need a healthy diet that can lower blood fats. Here is a good food for your consumption:
- Foods containing soybeans. Foods such as sugarless soy pudding, soy milk, edamame beans and tofu contain proteins that can reduce fats in the blood. Consume as much as 0.5 ounces a day can reduce your cholesterol by at least 6%.
- Fruit and vegetables. No doubt, if you want to be healthier you should eat more fruits and vegetables. Why? Because fruits and vegetables are foods with low saturated fats. If you consume more then you will feel more full, thus reducing the possibility of eating foods with saturated fat. Consumption of foods rich in fiber such as broccoli, apples, pears, yams, strawberries and eggplant can lower blood fats.
- Nuts. Nuts can reduce cholesterol in the blood because it contains protein, vitamin E, unsaturated fat, magnesium, fiber, and potassium. You can lower your cholesterol by 5% if you eat about 1-2 ounces of beans a day.
- Barley and oats. Eating more of both foods can bind cholesterol in the intestine and prevent it from being absorbed by the body. This happens because both of these foods contain a fiber called beta glucan. Consumption of about 3 grams of foods rich in beta glucan in a day is believed to reduce cholesterol in the body. In addition to these two types of food, red beans also contain soluble fiber. You can make oat porridge as breakfast and mix it with fruit like bananas to add fiber content in your diet.
- Fish and omega 3 fatty acids. Fish such as salmon, mackerel, tuna, and sardines contain good omega 3 fatty acids to lower blood pressure. Omega 3 does not affect the bad cholesterol (LDL) of blood, but can reduce the risk of blood clots formation. Eat at least two to three times a week. Omega 3 reduces the possibility of irregular heartbeat attacks and reduces triglyceride levels in the blood.
- Avocado. This fruit is one of the rich unsaturated fat content. Try to consume avocado in the form of fruit, not in the form of juice that mix with sugar and milk. Patients with high cholesterol need to limit saturated fat intake. The limit of saturated fat intake in women is 20 grams, while the limit for men is 30 grams.
- Foods enriched sterols and stanols. The function of these two elements is preventing the body from absorbing cholesterol. Foods containing sterols and stanols are nuts, seeds, vegetables, fruits and vegetable oils, except for palm oil and coconut oil. Palm oil and coconut oil are vegetable oils rich in saturated fats. You can also take supplements containing sterols and stanols. Consumption of at least 2 grams of sterol or stanol can lower cholesterol levels in the blood at least one tenth.
Each of the foods described above provides its own benefits, but lifestyle changes also help in lowering high cholesterol. In addition to changing the diet, lowering high cholesterol can be accompanied by regular exercise, maintaining ideal body weight, and stop smoking.
But if you are already living a healthy life by eating healthy foods and doing exercise, but your cholesterol is still high, try to contact your doctor.…