Cholesterol is one thing which scares most people these days because of the various effects it can have on the health of a person. There is a fat-like substance which is similar to wax in all parts of the body which is known as cholesterol. It is totally not bad for the body because it is necessary to our human body to some extent but when it goes beyond the required level, then it may cause danger to life as well. Too much accumulation of cholesterol in the blood can form plaque in the walls of the arteries. Plaque is formed when the blood is mixed with other types of substances present in the blood. When plaque is formed on the walls of the arteries, it may cause narrowness in them as a result of which the arteries can also get blocked. So there are different food to control cholesterol.
High level of cholesterol means that you are at automatically at a high risk of getting heart diseases. Blockages in the arteries caused by the formation of plaque in the arteries can cause heart attacks. It is normal that the cholesterol level may increase when a person gets older. So it is necessary to check the blood cholesterol at regular intervals after a certain age. There are no exact signs and symptoms of high blood cholesterol so prevention is better than cure. If you are too obese then there are more chances that you have higher cholesterol level. Similarly, if your food habit is more oily and greasy or your parents have cholesterol problem then you are at risk of getting a cholesterol-related problem.
Food to control cholesterol
The best way to get rid of high cholesterol is to prevent it. However, we can also focus on regular workouts, physical training, medicines, avoiding fatty food and eating more fruits and vegetables to get rid of cholesterol problems. There are different food to control cholesterol. They are as described below:
- Red wine
Several studies and researchers have been conducted recently which prove that drinking red wine can be helpful to reduce cholesterol level in the body. Actually, according to those studies Tempranillo red grapes are used to make Red wine like Rioja and those grapes contain high fibre which may have an impact to reduce the level of cholesterol. The Department of metabolism and nutrition at Universidad Complutense de Madrid in Spain conducted a research according to which, the LDL levels had decreased by 9 % in people who consumed the exact grape supplement which is found in the Red Wine. Another fact related to the same study was revealed according to which the cholesterol level in those people who had high cholesterol levels decreased by 12%. So, the next time you can grab a glass of Red wine and enjoy it to get amazing effects on your cholesterol level.
- Salomon and Fatty Fish
Omega 3 fat is one substance which has a lot of health benefits. They are proven to be beneficial in preventing health problems like heart diseases, dementia, depression and so on. Similarly, these Omega 3 fat are known to have another amazing benefit which is to keep control of the cholesterol levels. Omega 3 fat is found in the Salomon and Fatty fish. A research was conducted at the Loma Linda University, which proved that when saturated fat was replaced with Omega 3 fat then it will help to raise the level of good cholesterol in the body by up to 4%.
Eating healthy food to begin your day can be a key to good health and low cholesterol level. For good health, you need to start your day by eating a healthy breakfast. Oats can be a good source of nutrition for a healthy breakfast because a double serving of Oat as breakfast has been proven to be effective in reducing cholesterol levels up to 5.3% within 6 weeks. Oats contain beta-glucan which can be called a killer for cholesterol. Beta- Glucan absorbs the LDL and is excreted by the body. This is how oats are helpful in keeping the cholesterol levels under control. Oats can be mixed with dessert to get the best taste and result.
If you love cracking some nuts then, here is good news for you. The good news is that nuts can be very effective in reducing the cholesterol levels. The American Journal of Clinical Nutrition published a study according to which, people who regularly ate walnuts for at least 6 days in a week for one month discovered that their level of cholesterol decreased by 5.4% and LDL cholesterol decreased by 9.3%. Different types of nuts like Almonds, walnuts or cashew nuts are known to have benefits for controlling cholesterol level. It is also important to note that nuts have benefits for reducing cholesterol but they also contain a high amount of calories which can cause an impact on the health. So it is also necessary to eat the recommended amount of nuts at a time.
Beans are wonderful to the taste buds and they are loved by many people as part of their daily diet. There is another benefit which beans have to offer to us which is that it can help to reduce the cholesterol level. Studies conducted by Arizona State University Polytechnic discovered that if we add about half cup of beans to our soup then it can be helpful in reducing our total cholesterol levels by up to 8%. It also helps to reduce the LDL Cholesterol level. It has qualities to absorb the cholesterol, therefore beans are healthy food for the heart and overall health. Different types of beans like Black beans, kidney beans and pinto beans can fulfil one-third of our daily needs for fibre and helps to reduce the levels of cholesterol in the blood.
Chocolate is a thing which drives most people crazy. It is a favourite for most children, teenagers and Girls and it has been deemed as unhealthy by popular saying. But there have been many studies which point out to the fact that Chocolates can be effective in increasing the levels of good cholesterol which we know as HDL. The AJCN published a report in 2007 according to which some participants were given cocoa powder on a regular basis. In 12 weeks their levels of HDL increased by up to 24%. Dark chocolate or bittersweet type of chocolate is more beneficial in comparison to the milk chocolates. The antioxidants in the dark chocolates are three times higher than in the milk chocolates. The antioxidants present in the dark chocolates help to prevent the arteries from clogging. Similarly, it also prevents the blood platelets from sticking to each other.
Margarine which contains plant sterols is known to keep the cholesterol levels low. Those plant sterols are Promise activ or Benecol. Plant sterols help in reduction of absorption of cholesterol. The AJCN published a report in which it was mentioned that the total cholesterol level reduced by up to 3.5% in women who took high plant sterol-based food.
Garlic not only enhances the taste of any type of food but it also helps in keeping the cholesterol level low. It is known to be helpful in preventing clotting of blood, reduction of blood pressure and protection against diseases. The scientific studies have proven that Garlic can help in preventing the arteries from getting clogged. It stops the cholesterol from sticking to the walls of the arteries. So heart-related problems are prevented in the initial stages itself. Regular consumption of 2-4 cloves a day can have beneficial effects on decreasing cholesterol levels.
- Olive oil
Olive oil is another essential ingredient of cooking which can help our health positively. It contains a lot of monounsaturated fatty acids which is very healthy for the health of our heart. It helps to reduce the LDL cholesterol levels and it is also known to control the fat in the belly region. Olive oil can be included in our daily diet by various means. It can either be used a salad dressing or even used to fry food items. Similarly, it can also be used to marinate different food like meat or fish.
Lutein is one substance which is present in Spinach. It is that yellow type of pigment which is found in egg yolks or green leafy vegetables. This substance is known to prevent age-related eye problem called macular degeneration. If our food contains an only half cup of food rich in Lutein daily then it can prevent heart-related problems. It removes the cholesterol from the walls of the arteries. Spinach can be used to prepare a tasty side dish or it can be also prepared as a Salad which can be included in our daily diet to prevent cholesterol related problems.
Avocado is a type of fruit which contain substances which helps to raise good cholesterol known as HDL cholesterol and reduces the bad cholesterol called LDL cholesterol. Avocados also contain a high amount of fat and calories so it is necessary to maintain the consumption of Avocados. It is very healthy to reduce the cholesterol level and keep your heart healthy.
It has been proven by various scientific researchers worldwide that tea has properties and antioxidants to fight against diseases like Cancer. It also helps to control the high level of LDL cholesterol. The USDA has conducted studies which mention that Black tea can reduce blood lipid in 3 weeks by up to 10%. These studies also pointed out towards the fact that regular consumption of tea can be beneficial in preventing the coronary heart disease.