Despite the bad rap it sometimes gets, cholesterol is actually essential for the body to function. It is a fact however that high levels can have adverse effects on health. There are two types of cholesterol namely LDL (Low density lipoprotein ), typically referred to as bad, and HDL (High density lipoprotein) which is considered good cholesterol.
It is high levels of LDL which is usually linked to heart disease, but low levels of HDL can also have an adverse effect on heart health. HDL removes LDL buildup in the artery walls so higher levels of HDL is therefore sought-after. Excessive cholesterol in the artery walls can lead to a condition called atherosclerosis which is characterized restricted blood flow due to blockage.
If your doctor expresses concern about your cholesterol level here are some foods that can safely help to lower it:
Foods containing Sterols and Stanols
These are substances which occur naturally in a wide variety of plants and fruits. Legumes, seeds and nuts are also rich in these substances. They have been shown in studies to prevent the absorption of cholesterol which could be especially useful to anyone whose levels are borderline. Be warned however that experts caution against consuming too much food fortified with sterols and stanols, such as cereals, milk and juices.
Fatty Fish
Any fish that is a good source of omega-3 fatty acids can be beneficial in the battle against cholesterol. Aside from numerous other health benefits, omega-3 fatty acids have been shown to help lower the levels of LDL in the body. They are also thought to help raise the levels of good cholesterol. For anyone who doesn’t eat fish some seeds and nuts are good sources, with flaxseeds and walnuts being examples.
Olive Oil
This has proven to be one of the healthiest sources of fat out there. Adding a teaspoon to your salad will not only improve the taste, but also provide numerous health benefits. Chief among these are heart health and the lowering of cholesterol.
Oats
This has long been shown to have a significant impact on cholesterol levels. It reduces the levels of bad cholesterol to the point where doctors often recommend it to patients struggling to control their levels. If you don’t like oatmeal, there are a number of cereal products on the market that are made from oats that can provide the desired benefits.
High Fiber Foods
The American Heart Association recommends diets high in fiber for loweing cholesterol in the blood. Good sources include legumes, beans, peas, rice bran and citrus fruits.
Even people whose cholesterol levels are dangerously high often balk at the idea of taking medication due to the risk of side effects. If you have been warned that you are approaching the danger zone in this regard, the necessary changes in your diet could improve your health. As always, be guided by your doctor, but remember that reducing your cholesterol is up to you.
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