Diet Recommendations For Lowering Increased CholesterolBy Japneet Kaur on June 1, 2016
Diet to Lower Cholesterol
Increased cholesterol level means unhealthy body. A good diet plan and building good habits can reduce bad cholesterol rapidly. You might think that reducing cholesterol requires cutting out high cholesterol foods from diet. This may result in lack of saturated fat in your diet, which of course is of the important elements for ensuring good health. Revamping your diet plan and eating habits is a handy option for lowering cholesterol level in body.
Here is the list of essential food items that you should include in your diet to lower cholesterol level in your body.
Increase intake of high fibre foods
Increase the fibre intake and you’ll get rid of bad cholesterol. Choose wholegrain versions for and brown versions of foods like pasta, rice, and bread. Include plenty of fibrous vegetables and fruits in your diet, cereals, grains like barley and oats. Create tasty combinations of these foods. For example, cereal porridge with fresh, chopped fruit topping could be great cholesterol eradicator. Beta Glucan a kind of fibre, which is found in oats, that helps, reduces cholesterol level while enriching diet. Also, add pulses like lentils, peas, and beans in your diet. They are not only a great source of fibre but also slip into curries, chunky soups, or stews easily.
Daily intake- Ensure intake of 3g of beta-glucan on daily.
Nuts fight carbohydrates efficiently
Nuts are a great source of vegetable protein, unsaturated fats that are healthy for heart, fibre, vitamin E, potassium, magnesium, and a number of plant nutrients that are essential for healthy build of our body. This will potentially reduce cholesterol by 5% to 8%.
Daily intake- Add 35- 40 gram of nuts to your daily diet.
Add oily fish to your diet plan
This is a great option of reducing cholesterol for the non-vegetarians. Oily fish varieties like mackerel, herring, salmon, trout, sardines, and other of the variety are a great source of unsaturated fat. They help, form a healthy balanced diet, as well as help in maintaining cholesterol levels. Amazingly, you can create a number of tasty delights with the oily fishes. You can also use them in combination with nuts.
Daily intake- They should be added to the diet plan for at least once a week.
Barley and Oats prevent carbohydrate absorption
Barley and oats contain high amount of beta glucan- a soluble fibre that helps, maintains cholesterol level. When consumed beta glucan formulates a gel that helps in binding cholesterol in small and big intestines. This prevents absorption of cholesterol.
Daily intake- According to the experts, 3g of beta glucan should be included in the daily diet.
Ensure optimum intake of plant stanols and sterols
Foods that are fortified with plant stanols and sterols are quite effective in lowering cholesterol level. The two are found in a number of foods like nuts, vegetable oils, whole grains, seeds, vegetables, and fruits.
Daily intake- It is important to ensure 1.5-2.4g stanols/sterols on daily basis for 8% to 10 % of cholesterol within three to four weeks.
Fruits and Vegies are saviours
Intake of vegetables and fruits that do not contain high amount of saturated fat help, maintain the cholesterol level in the body. Moreover, they are a good source of soluble fibres that reduce cholesterol. Patients suffering from the problem of high cholesterol should include any of the pulses like peas, lentils, and beans in their daily diet. Aubergine, sweet potato, ladies finger, apples, broccoli, prunes and strawberry are also rich source of soluble fibre.
Daily intake- A minimum of 40 grams
Use the power of Garlic to your advantage
Garlic is not merely effective for repelling evils. It’s also an amazing kitchen ingredient for treating high cholesterol. Since ages, garlic has been a part of every culture. Its multiple properties not only make it a subject of nutritional value but it is also full of flavour. You can either consume it raw or cooked. Garlic lowers cholesterol by keeping preventing sticking of the cholesterol particles to artery walls.
Daily intake- For reaping the advantages of garlic consume 2 to 3 fresh cloves daily.
Chocolate is a saviour
Bittersweet or dark chocolate helps the heart to stay healthy. It contains three times more flavonoid antioxidants as compared to the ones made in combination with milk. They prevent sticking of the blood platelets together keeping the arteries unclogged. However, Milk chocolates with antioxidant power equal to red wine are also ideal for treating increased cholesterol. White chocolate should be avoided as it doesn’t include flavonoids.
Daily intake- Consume an ounce of dark chocolate daily to prevent oxidization of bad cholesterol and increase of good cholesterol.
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