High Cholesterol Can be Reduced by Consuming Grain, Fruits, Others | Independent Newspapers Limited
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High Cholesterol Can be Reduced by Consuming Grain, Fruits, Others

Posted: Jun 26, 2016 at 3:25 pm   /   by   /   comments (0)

High cholesterol continues to afflict countless of individuals. However, studies have now shown that high cholesterol can be treated with a number of healthy foods. The National Institute of Nutrition recommends that every individual should consume at least 300 grammes (gms) of vegetables (50 gms of green leafy vegetable, 200 gms of other vegetables and 50 gms of root vegetables) and 100 gms of fruit daily. Here are foods  that keeps cholesterol at bay.
Beans and lentils
Beans, lentils and peas are good source of soluble fibre which helps lower cholesterol levels. Beans and pulses are high in fibre, high in protein and low in fat. Beans also contain lecithin, a nutrient that also helps in lowering it.
Fatty Fish (Omega-3)
Fatty fish like Salmon, Tuna, Halibut are rich in Omega-3 fatty acids that has many heart protective properties and also helps improve your blood cholesterol profile.. Just be sure to bake or grill the fish, not fry it.
Monosaturated fats
Avocados, Peanut butter, Hazelnuts, Almonds and Pecans contain heart-healthy MUFA, which helps lower Cholesterol levels. Olive and Peanut oils are also rich in monounsaturates. Note all are high in fat calories.
Grains and oats
Soluble fiber found in oats and oat bran, barley, brown rice, helps lower Cholesterol. Soluble fiber binds to bile acids and cholesterol an helps their excretion. Beans, apples, carrots also contain soluble fiber.
Nuts contain plant sterols and monounsaturated and polyunsaturated fats, which lower the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are rich in heart healthy – fiber, Vitamin E and Selenium.
Apples, Pears, Oranges and Grapefruit contain soluble fibre, which helps lower cholesterol. Include other soluble fibre rich foods such as psyllium, barley, apples, pears, kidney beans…
Antioxidants prevents cholesterol damage
Fruits like Blueberries, Cranberries and Grapes, protect LDL (bad) Cholesterol from being damaged. Only damaged Cholesterol forms sticky plaques that may lead to development of Atherosclerosis and increase risk of heart disease.
Plant sterols
Foods that are fortified with plant sterols and stanols, substances naturally found in many plant foods, unds help block the absorption of cholesterol into the bloodstream. Foods such as orange juice and yogurt drinks are often fortified with sterols and stanols.
Walnuts contain monounsaturated fats that helps reduce total cholesterol and LDL (bad) cholesterol levels. Omega-3 fats and antioxidants in Walnuts work to reverse the arterial damage caused by saturated fats.
Blueberries contain antioxidant Pterostilbene that effectively hels lower Cholesterol levels. Blueberries are also rich in soluble fibre and other powerful heart healthy vitamins.
Salmon or fatty fish is a good source of protein and omega 3 fatty acids – which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids are noted for its triglyceride-lowering power.
Many studies have demonstrated that eating garlic regularly reduces LDL (bad) cholesterol and raises HDL (good) level as it conains active substance called Allicin.
Avocados are rich in oleic acid, a monounsaturated fat that helps lower cholesterol.

Chioma Umeha