High cholesterol has been one of the factors of several killing diseases such as coronary heart disease and stroke. We can see that in recent years, younger age is prone to these diseases. It is easy to eat your way to an alarmingly high cholesterol level and same to the reverse. However, many people still are not concerned about their cholesterol level before serious sickness hits them.
Make no mistake here, not necessary all cholesterol is bad. There are two types of cholesterol which are the good one and the bad one.The High-Density Lipoprotein (HDL) is considered as good cholesterol and Lower-Density Lipoprotein (LDL) is the bad cholesterol. To effectively reduce cholesterol level without medication, we need to consume more foods that lower LDL and avoid foods that boost LDL.
Here are 8 healthy & natural foods which will lower your cholesterol level:
Consuming Soybeans and foods made from them such as tofu and soybean can lower bad cholesterol level. As soy is cheap & highly effective, it is recommended as one of the best natural food in lowering cholesterol. A study showed that consuming 10 ounces of tofu or 2 and a half cup of soya milk which equivalent to 25 grams of soy protein, can lower your cholesterol level by 5% to 6%.
Salmon & Fatty Fish
For meat lovers, salmon or fatty fish is an even better option in reducing cholesterol level. Not only that having fish can replace the consumption of other meats, which has LDL-boosting saturated fats, fish also provides Omega- 3, which is LDL lowering fats. According to the research of Loma Linda University, Omega-3 fats can raise good cholesterol as much as 4%. Besides, Omega-3 may also reduce triglycerides in the bloodstream and protect the hearts by assisting prevent the onset of abnormal heart rhythms.
Every wonder why oats are considered as one of the best breakfast options for a healthy diet? A bowl of oats consist of 1 to 2 grams of soluble fibre and the recommended consumption of soluble fibre in a day is 5 to 10 grams. Soluble fibre will bind the cholesterol and precursors in the digestive system and discharge them out of the body before they get into circulation. Adding some fruits like banana and raisin will definitely provide more nutrients and flavour to have a strong boost of your day ahead.
Lucky for you, olive oil is one of the common cooking ingredients we use in our daily cooking. Olive oil consists of monounsaturated fatty acids (MUFAs) which are good for the heart and lower bad cholesterol level. Not only it can be used for cooking, make it as your salad dressings or eat it with bread are also ideal. Besides, another vegetable oil is also recommended as an alternative for olive oil.
Fruit can never escape from our healthy daily diet. Other than the proper meal we are having, fruits always served in the dessert to add more varieties to our healthy diet. Fruits like apples, grapes, strawberries and citrus fruits are rich in pectin which is a type of soluble fibre that can help lower bad cholesterol level.
Talking about snacks, you can start nomming and lowering your cholesterol level at the same time. Yes, it is as amazing as it sounds. Nuts like almonds, walnuts and peanuts can lower bad cholesterol level. Besides that, nuts also have additional nutrients that protect our heart. Although nuts are heart healthy, it also consists of a lot of calories. You should not have it too much at once. Around 1.5 to 2 ounces is the recommended portion for a day. While reducing your bad cholesterol, you do not wish to boost up your calories excessively in the same way.
Tongkat Ali is one of the natural herbs that lower bad cholesterol. Being one of the national treasure of Malaysia, Tongkat Ali has many proven effects on human body and one of them is reducing fats. There are many different ways to consume Tongkat Ali, whether cooking, tea or capsule. Therefore, it is accessible and may fit into our diet easily. Tongkat Ali is also known for its cancer-fighting antioxidants and a great defence against high cholesterol level.
In conclusion, diversified diet sets which consist vegetables, fruits, and fish is good for the body in lowering cholesterol level. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.