Cholesterol is a substance generated by liver that occurs naturally and is needed by the body for the official function of cells, hormones and nerves. Cholesterol tend to travel in the fatty acids or lipids present in the blood stream which is named as plaque in medical terms, that can develop in the artery walls apparently decreasing the blood flow to the requisite areas of the body.
Several studies according to the National Institute of Nutrition has proved that a proper balanced and smart healthy diet full of smart and organic foods can control cholesterol disease naturally even very effectively. Recommended by the researchers, every individual with or without cholesterol issues should consume 100 gm of fruits and 300 gm of veggies everyday to keep cholesterol at bay. Let’s check out the super list of 50 foods that can verily control and beat cholesterol naturally.
Avocadoes are rich in good fats that are oleic acid and monounsaturated fats which have beneficial effects on controlling cholesterol. Avocadoes are fibre rich and full of healthy fats which helps in improving good cholesterol (HDL) and deteriorating bad cholesterol (LDL). Saturated fats that are found in meats and some dairy products if replaced with MUFAs (Monounsaturated Fatty Acids) can help heart and cholesterol patients. Adding these dark dusky green oval fruits to your daily diet especially in salads can help to control cholesterol issues to maximum extent.
Legumes and Beans
According to the studies by Annals of Internal Medicine, people who added beans, legumes and lentils to their daily diet for 2-3 months experienced a notable fall in bad cholesterol levels twice as compared to those who consumed beans and legumes once or twice a month. Beans and legumes especially bengal grams, winged beans, kidney beans, lupin beans, soy beans, chick peas, split beans, mungo beans, yardlong beans, white beans, broad beans are one of the best foods that are capable to control cholesterol effectively and naturally as they are highly rich in dietary fibres that help decrease cholesterol levels effectively and fend off blood sugar levels from elevating too rapidly after having a meal. Researchers have found that adding 3/4 cup of beans every day to your diet can assist in lowering LDL that is bad cholesterol, gross cholesterol and triglycerides. Beans and legumes are fat free and are also a great source of carbohydrates that can help people with diabetes.
Well, if you have started having oatmeals every morning in your super breakfast then you are on the right track. Oatmeal and oatbran are a good source of fibre that is soluble called as beta-glucan that are also found in fruits like apples, prunes and pears. Soluble fibres apparently reduce the absorption of cholesterol into the main blood stream. Studies claim that eating 3 gm of soluble oat fibre every day can significantly reduce bad cholesterol levels up to 8-23%. Researchers and physicians highly recommend people to have 1-1/2 cups of cooked oatmeal to beat diabetes and control high cholesterol which contains about 4-6 gm of fibre.
Peanuts are quite beneficial food when it comes to controlling cholesterol levels naturally. They are a good source of good fats (mono and poly unsaturated fats) as well as dietary fibres that control and also reduce cholesterol. Peanuts also contain folate, phytochemicals and anti-oxidants which result in good heart health and increased HDL levels.
Celery contains high levels of anti-oxidants, Vitamin A and C, Vitamin B compound that contains substances like choline and folate, and other minerals like phosphorus, magnesium, calcium and potassium which are known to lower cholesterol levels rapidly and effectively. According to Wageningen University and Research Centre in Netherlands, celery contains 263 mg of potassium and people who added the intake of celery in their daily diet experienced a blatant fall in LDL, bad cholesterol levels. However, the link between potassium and lowered cholesterol levels has not been figured out completely till yet.
Broccoli has been popular among all the veggies due to its rapid cholesterol lowering properties. Steamed broccoli or oil free cooked broccoli are found to be more beneficial compared to raw broccoli in deteriorating bad cholesterol levels. Broccoli are a good source of dietary fibre that effectively lowers levels of bad cholesterol by collaborating with bile acids inside the digestive tract and eliminating it out of the body.
Barley is known to be one of the best nourishing cereal foods that exceptionally reduce the cholesterol and triglyceride levels naturally in the blood by maintaining the blood sugar levels in the human body. The compound beta-glucan present in barley reduce cholesterol levels up to 4-10% depending upon the intake of barley per day. Barley healthy benefits can be substituted by whole wheat and pearl barley.
The unpolished cereal that retains most of its natural dietary fibre and nutritional content as compared to other cereals like white rice those are polished and refined. Brown rice is a good source of Vitamin B, magnesium, selenium, phytonutrients and high fibre that evidently lower blood sugar levels, LDL, and bad cholesterol levels. One cup of brown rice contains 14% of dietary fibre and 2 cups of brown rice is recommended to consume a day by the physicians and doctors to get cholesterol levels controlled in just few months naturally.
Apple Cider Vinegar
A wonderful magical solution to almost all health issues, apple cider vinegar is full of health benefits. Starting from fair and healthy skin to lowering bad cholesterol levels, apple cider vinegar can be your simple and cheap solution for all health related ailments. Losing weight, fighting diabetes, improving digestion, treating allergies and rashes, apple cider vinegar according to the American Diabetes Association can reduce and control cholesterol absolutely naturally when consumed with water.
Olive oil has earned a good and stabilized repo when it comes to heart health. Well, not only heart, olive oil is good for increasing your HDL (good cholesterol) levels too. Olive oil is a good source of mono unsaturated fatty acids (MUFAs) which is known to be beneficial for cholesterol patients. Switching your cooking vegetable oil with olive oil can be helpful for your healthful lifestyle.
Cluster beans are low in calorie and are loaded with vitamin A, C, K, carbohydrates, foliates, phosphorus, calcium, potassium and iron which are the most essential factors to keep your bad cholesterol levels and sugar levels in complete control. Cluster beans are very popular among the veggies and the best and inexpensive food one can afford to control cholesterol levels naturally.
Coriander seeds are naturally loaded with Vitamin C, fibre, iron and calcium. Coriander seeds have diuretic properties that make kidneys to perform the elimination and excretion process much better as a result of which the kidneys eliminate the excess cholesterol that are not needed by the body. Hence, coriander seeds significantly reduce the increased bad cholesterol levels. The best way to consume coriander seeds is boiling the seeds in water and draining it after cooling the decoction to drink twice a day to get best results.
It can not only spice up your food giving the flavour but also can manage your cholesterol levels. Garlic is a food that has loads of health benefits and is well known to lower high blood pressure, control diabetes, improve blood circulation and immunity. The presence of allicin controls total cholesterol, lowers LDL- bad cholesterol levels and triglycerides. According to the proved studies of University of Cambridge, half of a garlic clove or even less than that, if consumed in raw state every day can reduce cholesterol levels up to 9-12%. It is highly recommended by the researchers to consume 2-3 cloves of garlic a day to eliminate excess of harmful cholesterol from the body.
Cinnamon, just half a teaspoon of cinnamon everyday, has resulted in significant reduction of blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in those suffering from type 2 diabetes. Add it to your green tea or use it in food to add flavour. Add about 6 sticks of cinnamon in about 6 cups of water and boil it. When still hot add about one tablespoon of honey and consume it. This is one of the most effective natural cures for lowering the cholesterol levels.
Advantages of adding fruits to your daily diet is a long list. Starting from glowing skin, weight loss to treating arthritis, improving blood circulation and keeping sugar and cholesterol levels in control naturally, fruits are the best food options to add into your everyday meals. Fruits are loaded with vitamins, minerals, fibre and special compounds like anthocyanins. Anthocyanins acts as antioxidants and some type of flavonoids in our body which help in lowering LDL bad cholesterol levels and increasing HDL good cholesterol levels according to the American Journal of Clinical Nutrition.
Adding some fish slices to your every day meal can be very much beneficial for your overall health. Fishes like salmon, mackerel, sardines, tuna, halibut are a great source of omega 3 fatty acids and proteins. According to American Heart Association, consuming fishes loaded with omega 3 fatty acids reduce triglyceride levels up to 25-30% elevating HDL (high density lipoproteins) good cholesterol and deteriorating heart related diseases. It is recommended to consume two servings (200 gm) of fatty fishes a day to keep cholesterol issues at bay.
Lately, green tea has become a very popular substitute beverage of coffee and tea. Studies have shown evidently that presence of catechin polyphenols in green tea provide positive effects on gross cholesterol and LDL. However, it has no such distinct effects on triglyceride levels and HDL.
Lemons and other citric fruits contain pectin and fibres that significantly reduce inflammation, lower high blood pressure and control heart diseases. Lemons are cholesterol and calorie free as well as fat and sodium free. Lemons contain a special compound named limonoids that decrease the production of substance called Apo B which is related to the higher cholesterol levels hence are the brilliant food options to add in your daily salad plating to keep cholesterol levels in control naturally. Flavonoids and antioxidants present in lemons reduce the oxidation process of bad cholesterol LDL thereby reducing the risk of heart related diseases.
Ginger are popular for their benefits for heart health. Ginger controls sugar and cholesterol levels and lower triglycerides in your body according to the recent studies by American Diabetes Association. It also elevates the HDL good cholesterol level improving blood circulation and lowering the heart strokes and attacks. You can simply add ginger to your green tea or boil it in water to sip on some ginger decoction.
Whole grains like barley, oats, bajra, brown rice, ragi contain high fiber, vitamins, minerals, proteins, phytonutrients such as polyphenols, phytoestrogens and antioxidants that work positively for heart health protecting it from cancer, obesity, diabetes, high blood pressure and increased LDL.
Soy is available in different forms and products such as soya chunks, tofu, nutrella, soya nuggets and nuts and even unflavoured soya milk which simply lowers the cholesterol level in blood. According to the studies, intake of soya protein every day can lower bad cholesterol LDL by 5-6%. Soy protein can be a great substitute of animal protein to control total cholesterol levels and triglycerides without hampering the HDL good cholesterol levels.
Rice Bran Oil
Rice bran oil contains fatty acids and beta glucan that are known to control diabetes, high blood pressure, heart diseases, obesity, high blood pressure, cholesterol and cancer. According to the American Journal of Clinical Nutrition, this oil contains fatty acids that help to decrease the cholesterol absorption and increase cholesterol elimination from the body.
Okra commonly known as ladies finger are a good source of soluble fibre that significantly lowers bad cholesterol levels. These green veggies are a great food option to add in your daily diet to reduce and control cholesterol naturally.
According to a data analysis on nut consumption in 2010, walnuts contain healthy fats such monounsaturated fats as well as plant sterols, fibre and nutrients that are good for heart health. Walnuts are evidently beneficial for keeping cholesterol in control as it protect the blood vessels from damage by making the artery walls stronger. 30 gm of walnuts that is a handful of these nuts if consumed a day can control cholesterol effectively.
Macadamia nuts are a good source of polyunsaturated fatty acids and omega 3 fatty acids which help to lower total cholesterol levels and triglycerides by increasing HDL good cholesterol levels.
Research have show n that tomatoes are a good source of compound called lycopene that are verily known for lowering low density lipoprotein (LDL) the bad cholesterol levels. Researchers claim that consuming tomatoes in processed or cooked form, lycopene gets absorbed by the body and improves good cholesterol.
A specific amount of alcohol is good for your overall health. Red wine are good source of polyohenol antioxidants that evidently reduce bad cholesterol LDL and increase good cholesterol levels HDL by 5-15%. Studies have shown that red wine protects artery and the wall of arteries from getting damaged.
The skin of almonds are known for preventing LDL the bad cholesterol from getting oxidised which damage the blood vessels lining and the risk of cardiovascular diseases. Almonds are the super foods as they are the good source of Vitamin E, calcium and fibres that potentially lower and control the cholesterol levels naturally.
Blueberries are a rich source of specific antioxidants called pterostilbene that significantly helps in lowering LDL bad cholesterol. Adding a cup of blueberries to your oatmeal in breakfast can be double beneficial to keep your heart, blood and cholesterol healthy.
According to the American Heart Association, a high fibre diet can help to keep cholesterol in control. Especially soluble fibre is a good way to keep cholesterol issues at bay. As recommended by the researchers, women should consume 21-25 g of fibre a day while men should consume 30-38g a day. Fibre helps to reduce the amount of cholesterol, the human body absorbs from the foods.
Onions can be wonderful foods to control cholesterol levels due the presence of sulphur compounds in it. These sulphur compounds blatantly reduce the elevated levels of LDL bad cholesterol by cleansing the arteries.
Margosa herbs (neem) is a very popular medicinal herb that has various health benefits like treating high blood pressure, diabetes, skin problems, scalp problems, hairfall, ulcers, dental problems and cholesterol too. This herb reduces the elevated levels of low density lipoproteins in blood stream that is bad cholesterol by keeping the arteries healthy and strong.
It’s absolutely true! One apple a day can keep your doctor away. Apples are good source of fibre and antioxidants. Apples are the wonder foods that lower LDL bad cholesterol levels naturally due to the presence of soluble fibre in it. Adding one or two apples to your daily diet can not only control your cholesterol levels but also improve blood circulation.
A very attractive and delicious way to lower your cholesterol levels is here! Strawberries are rich in soluble fibre and special compounds called pectin and anthocyanins that has significantly reduces overall cholesterol levels by 9%, triglycerides by 21%, LDL-bad cholesterol levels by 14% according to the American Heart Association. A standard bowl of strawberries which is almost about 15-2o strawberries a day is recommended to add in to your daily diet to get heart diseases reduced up t0 34%.
Cereals like oats, rice, wheat, ragi, corn, millet, barley, rye, buckwheat are a great source of fibre that significantly lower low density lipoprotein levels that is bad cholesterol levels in blood stream. Cereals should be consumed 14g every day in your daily diet to keep cholesterol levels in proper control.
Dark chocolates have anti-inflammatory properties that distinctly lower the risk of cardiovascular and heart diseases as well as lower the LDL, bad cholesterol in main blood stream. The flavonols and antioxidants in dark chocolate increase the HDL, good cholesterol and control blood sugar levels too.
Spinach are rich in lutein that are yellow pigments found in all dark green leafy veggies as well as egg yolk. This specific compound reduces the risk of heart diseases keeping the heart healthy and cleanses the arteries to avoid clogging of bad cholesterol which makes spinach a brilliant food option to add in to your regular diet to keep cholesterol levels in control all naturally.
According to the European Food Safety Authority regular intake of pumpkin seeds can show miraculous drop in bad cholesterol levels. These seeds contain phytosterols that blatantly reduce the bad cholesterol level by checking the absorption of harmful cholesterol from the daily diet. Roasted pumpkin seeds or raw pumpkin seeds are recommended by the researchers to add in your daily diet to not only keep check on your cholesterol but also reduce the risks of cancer and heart diseases.
Flax seeds are cholesterol free which makes you confident to consume it more often or regularly with confidence. These seeds are rich in alpha-linolenic acid which is a precursor to Omega 3 fatty acids. These healthy compounds reduce the cardiovascular risks thus controlling the blood sugar levels and LDL, bad cholesterol levels.
Adding honey to your regular diet keeps cholesterol levels in check. Honey contains minerals like potassium, sodium and calcium and vitamin B complex which make it a strong fighter against increased cholesterol levels. The antioxidants present in honey eliminate the bad cholesterol, LDL out of the blood vessels.
A handful of sunflower seeds can reduce bad cholesterol levels up to 9-12% according to the American Journal of Clinical Nutrition. This food can help you amazingly to control cholesterol naturally as it is a small packet with a huge surprise. It contains Vitamin B and E as well as selenium, folate, phosphorus and magnesium which simply work against the increased levels of LDL.
Basil is a medicinal herb that has several health benefits starting from cold and immunity problems to blood pressure, diabetes and heart diseases. It is a good source of linolenic acid which dissolves the cholesterol clogged and formed inside the arteries by blocking the LDL to get oxidized and releasing them into the blood stream which finally gets excreted by the kidneys. It also reduces blood sugar levels and suppress stress related health issues.
Goldenseal root Herbs
This magical herb contains a specific chemical called berberine which fights against bacteria fungi. This chemical is found with properties to lower high blood pressure and stabilize irregular heartbeat. Early research on goldenseal root herb has proved in lowering the blood sugar levels and LDL- bad cholesterol in main blood stream.
According to the World Healthiest Foods website, consuming papaya regularly for one month can reduce and control cholesterol by 10-13%. Papaya is rich in Vitamin A, C and E, folic acid and fibre. Vitamin C acts as an incredible reducing agent to check the cholesterol from getting oxidized. Papaya is one of the smart foods to add in to your daily diet to keep cholesterol levels in control naturally. Eating one full standard papaya everyday or every alternative days for 3-4 months can show significant effects on cholesterol levels.
Consuming fenugreek seeds on a regular basis can lower gross cholesterol, LDL and elevated triglyceride levels. Studies have shown that these seeds lower blood sugar levels and control diabetes. You can simply add some fenugreek seeds to diet or grind it to get it in powder form and sip it in warm water every morning.
A very effective natural food that can control as well as lower bad cholesterol levels and increases good cholesterol levels due to the presence of a chemical called guggulsterones. Guggul is actually a sap of an Indian tree called Commiphora wightii which also keeps your heart free of cardiovascular diseases. Guggulstrerones act as antioxidants that block the oxidation process of bad cholesterol (LDL- low density lipoprotein). These antioxidants protect against the coronary artery disease too by maintaining healthy heart health.
One of the best dairy products which can help in treating maximum health issues is yogurt. Plain and low fat yogurt is a healthy natural probiotic that significantly reduces bad cholesterol levels by elevating good cholesterol levels. This natural probiotic contains bacteria called Lactobacillus reuteri that evidently reduce bad cholesterol levels. Yogurt is rich in plant sterols and low in calories as well as fat which keep blood sugar levels in control. It is recommended to add 2 cups of plain yogurt to your regular diet.
A study by Asian Journal of Biochemical and Pharmaceutical Research claims that gooseberries are highly rich in flavonoids and Vitamin C that help in significant reduction of lipids in blood stream, thereby lowering the increased cholesterol levels as well as triglycerides. Gooseberries have diuretic properties that keeps heart healthy away from all cardiovascular diseases.
Coconut can be classifies as a seed, or a nut or a fruit. It is low in sugar, sodium and fats but highly rich in potassium, calcium and magnesium. According to the Journal of Medicinal Food, coconut water verily reduce the total cholesterol levels as well as bad cholesterol LDL levels by elevating the HDL, good cholesterol levels in the blood stream. Having one or two coconut pods with water can evidently reduce triglycerides in your blood stream.
A perfect healthy snack which is a good source of protein, calcium and iron helps to bring a distinct drop in LDL levels in the blood. Edamame is highly fibrous that works positively and effectively to lower blood sugar levels reducing the risk of heart diseases.
Only adding smart foods in your diet will not be ample to keep cholesterol and other ailments in control. But framing up a smart and healthy lifestyle with ample physical exercises is also crucial. Above all these super smart foods water is the most vital factor that manages and controls all the body issues brilliantly. It is recommended to drink at least sufficient quantity of water a day to keep body metabolism and processes work smoothly. These foods definitely help your body to determine cholesterol levels, but it would be wise to consult your physician or doctor before going for this smart change in your diet and lifestyle. There are several reasons that increase cholesterol levels in your body such as obesity, sedentary lifestyle, munching on junk foods, stress, excess smoking & drinking, too much of drug intake. But the most important factor that can determine your healthy lifestyle with less diseases and health related issues is your awareness and strong resolution.
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