Cholesterol is a waxy substance produced by the liver and found in certain foods, is needed to make vitamin D and some hormones, build cell walls, and creates bile salts that help you digest fat.
Actually, your liver produces about 1,000 milligrams of cholesterol a day, which is enough cholesterol so that if you never touched another cheese fry, beacon and burger you will be very okay live. It is worthy to note that, the food we eat generates about 150 to 250 milligrams of cholesterol in addition to the already existing one our liver produces makes the cholesterol level in our body very high. Too much cholesterol in the body can lead to serious problems like heart disease among others.
Because cholesterol cannot travel alone through the bloodstream, it has to combine with certain proteins that act like trucks picking up the cholesterol and transporting it to different parts of the body. When this happens, the cholesterol and protein form a lipoprotein together.
The two most important types of cholesterol lipoproteins are High-Density Lipoproteins (or HDL) and Low density Lipoproteins (or LDL). The two types of cholesterol are also known as Good cholesterol and Bad cholesterol respectively, have different effect on the body:
1. Most cholesterol is LDL cholesterol, and this is the kind that is most likely to clog the blood vessels, keeping blood from flowing through the body the way it should.
2. HDL cholesterol removes cholesterol from the blood vessels and carries it back to the liver, where it can be processed and sent out of the body.
From the above synopsis of cholesterol, we realize that many factors contribute to high cholesterol in our body, and it is hard to avoid cholesterol entirely because so many foods contain it. But the good news is that there are things we can do to control them.
12 FOODS THAT LOWERS CHOLESTOROL NATURALLY
1. Oats
If you are looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol (the bad kind) by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. Banish bland oats with this dessert-worthy ginergersnap oatmeal recipe.
2. Red wine
Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.
3. Salmon & fatty fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%. (Here’s everything you need to know about buying the healthiest fish possible.)
4. Nuts
If you’re looking to lower cholesterol levels, research shows that you should get cracking! In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they’re also high in calories, so practice portion control—1.5 ounces is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks.
5. Tea
While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease.
6. Beans
Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.
7. Chocolate
Ah, the sweet side of a heart-healthy diet: This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.
8. Margarine
switching to margarine with plant sterols, such as Promise active or Benecol, could help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption; a study published in AJCN found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.
9. Garlic
Aside from adding zing to almost any dish, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for two to four fresh cloves a day.
10. Olive oil
Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol and have the welcome side effect of trimming belly fat. Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.
11. Spinach
This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.
12. Avocado
Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), use them in moderation.
