Are you looking to controlling your cholesterol intake? Or have you been told by the doctor that your cholesterol level is high and needs to be improved or brought down to a normal level? Are you someone who prefers natural remedy for some health issues than drugs? This information will be of benefit to you. Cholesterol is an oil based substance in the blood. It is produced by the body and also consumed in foods. This substance is very essential for the building of healthy body cells. However, too much of it in the body can pose health risks particularly, heart disease. This is the reason why cholesterol is being removed from most of our present day cooking oils. Cholesterol is carried round the body through lipoprotein. The lipoprotein are in two forms. Low-density lipoprotein (LDL) which is popularly referred to as the “bad” cholesterol and high-density lipoprotein (HDL) often referred to as the “good” cholesterol. High cholesterol content in the blood can result to heart or cardiovascular diseases. There are certain foods that lower cholesterol or manage a high cholesterol or LDL in the body
Flax seeds are power seeds or food that are packed with very essential nutrients that are of great benefits to the body especially the heart. They contain significant amount of Omega-3 fatty acids like Alpha-linolenic acid (AHA) which is not produced by the body but required because it prevents cholesterol from being deposited in the blood vessels of the heart. It also reduces inflammation in the arteries and tumor growth. Flax seeds are also a good source of dietary fibers and the soluble viscous fibers it contains, helps to regulate blood sugar and lower cholesterol.
There are many ways to consume and enjoy this rich food. It can be added to smoothies and blended together or ground and used in baking almond bread. They make a great addition to your meals while helping to keep your heart healthy. You can find different types on Amazon.
Barley is a type of grain that is consumed because of its richness in many essential nutrients. It is available in many forms such as hulled barley, barley grits, flakes and flour. It is a whole grain except pearl barley which has some of its outer bran layer removed. Barley contain beta-glucan which is a source of soluble fiber that helps to decrease LDL or “bad” cholesterol by binding to bile acids. This was proven in a study where hypercholesterolemic men were fed with barley and wheat. Results showed that those on barley experienced about 7% reduction in their cholesterol level.
Barley can be used to bake whole grain bread, can be eaten as cereal for breakfast or can be added to soups, salads or stuffings.
Oats is another super nutritious food that helps to lower the level of cholesterol in the body. This is due to the presence of beta-glucan which is a powerful soluble fiber that helps to reduce blood sugar and insulin and also decrease cholesterol, thereby promoting a healthy heart. A study shows that the antioxidants in oats function with vitamin C to prevent the oxidation of LDL. Oats can be enjoyed or consumed in different ways such as porridge, oat muffins, oat bread or eaten as cereals for breakfast. Which ever way chosen tastes great and makes you feel full thereby controlling hunger.
This is a soluble fiber made from the husk of plantago ovata plant’s seeds. It has numerous benefits for the body when consumed. It is a common knowledge that fiber is very essential for healthy digestion and proper functioning of the body. Research shows that psyllium, being a soluble fiber helps to reduce the concentration or amount of LDL in the blood. It also helps to maintain a healthy heart by strengthening the heart muscles. Psyllium also helps to improve digestion and constipation when consumed with a good amount of water. It is recommended that you talk to your doctor regarding quantity to take due to its possible side effects. Psyllium can be consumed naturally in powder or water form. It can also be used for baking. Looking for where to find it? It is on Amazon.
This nut is packed with power nutrients that deliver great benefits to the body. Aside being rich in vitamins and minerals, almonds help to lower the concentration of bad cholesterol or LDL in the body. This was shown in a study that indicated that consuming 7g of almonds daily can lower cholesterol by 1%.
SOYBEANS AND SOY-BASED FOODS
Soybeans are a type of legume that have great nutritional benefits just like many foods. They contain certain bioactive compounds like phytic acid, saponins and isoflavones aside various vitamins and minerals. They also contain soluble fibers which can protect the body against heart diseases and lower lipid levels or total cholesterol. However, it is very important to note that some people are allergic to soybeans and soy foods and you have to ensure you are not one before consuming it. Also, there are some concerns that high consumption of soybeans or soy products may lead to suppression of thyroid function in some people and lead to a condition characterized by low production of thyroid hormones called hyperthyroidism. The insoluble fiber in this food can also cause diarrhea in some sensitive people. Therefore, look out for any negative effect or symptom when you eat soy food before making it a part of your frequent diet.
Soybeans can be eaten whole as seen in Asia diets or processed into milk and powder in many parts of the world.