Fiber versus Fat – Cholesterol Lowering Foods

Cholesterol is present in each and every human cell. It helps in making vitamin D, absorbing fatty acids and in producing sex hormones. High density lipoprotein or good cholesterol is created in the blood naturally and it eliminates surplus cholesterol which protects us from heart diseases. However, too much cholesterol sometimes even blocks the blood vessels. It is called as bad cholesterol. And, the key to control cholesterol is by having healthier fats and low saturated fats.

Important Cholesterol Lowering Foods:

  • Beta Gucan is a soluble fiber which is crucial in the reduction of cholesterol. The best news is, oats and grains contain this valuable fiber. Eating oats and grains daily helps decrease cholesterol.
  • The oil which is present in whole brown rice helps lower cholesterol. So, you can realize that such cholesterol lowering foods are very easily accessible.
  • A diet which is good in omega-3 will reduce the possibility of heart diseases and also lowers blood pressure and blood clots.
  • Eating fatty seafood like albacore, salmon, tuna and mackerel at least two to three times every week is an excellent way of keeping check on cholesterol.
  • Oils like olive oil, flaxseed oil and avocados will protect against diabetes and heart diseases. Flaxseed oil, when taken along with the meals is more efficient, as it makes you eat less.
  • Legumes, beans and nuts consist of many nutrients which lead to cholesterol lowering and a healthy heart. However, nuts should be taken only a handful everyday, as more nuts can again lead to weight gain and more problems.
  • Fruits and vegetables have various functional properties which lower the levels of cholesterol. For instance, okra and eggplant contain low soluble fiber which lowers cholesterol.
  • Tomatoes, papaya and watermelon consist of an antioxidant called lycopene, and this keeps cholesterol from being oxidized. It is important to know that an oxidized cholesterol will lead to the narrowing of arteries.

So, having good cholesterol lowering foods and avoiding bad fats are crucial in having a healthy life.

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