How to Naturally Control Cholesterol Level in Your Body
- Cholesterol is a fat molecule in the blood, which is naturally produced by the liver.
- Cholesterol serves a variety of functions in the body, but it can become a problem if there is too much of it in the bloodstream.
- It is found in some foods & referred to as dietary cholesterol, and it can only be found in animal products.
- The majority of people’s blood cholesterol is unaffected by eating foods high in dietary cholesterol.
- High blood cholesterol levels are mainly caused by a diet rich in saturated fat and trans fat, and a diet lacking in unsaturated fat and fiber.
Types of cholesterol
There are two forms of cholesterol:
- Low-density lipoprotein (LDL) – It is also known as “bad” cholesterol & contributes to plaque build-up (fatty deposits) in your arteries, raising your risk of coronary heart disease.
- HDL (high-density lipoprotein)– It is also regarded as “good” cholesterol & help prevent coronary heart disease.
What factors contribute to high cholesterol levels?
A) Low intake of foods, high in healthy fats – Healthy fats have been shown to raise good (HDL) cholesterol levels.
B) High consumption of foods :-
- It is high in harmful fats (saturated and trans-fats), such as fatty meats, full-fat dairy products, butter, coconut oil, palm oil, and the majority of deep-fried fast food and commercially baked goods (such as pies, biscuits, buns and pastries).
- Most commercially baked items and deep-fried takeaway dishes are high in trans-fats.
C) Low intake of fiber-rich foods —
- This foods high in dietary fibre, particularly soluble fibre, can help lower LDL cholesterol levels in the blood.
- Choose veggies, fruits, wholegrains, nuts, and seeds every day to increase your intake of fiber-rich foods.
D) Food cholesterol
It has a minor impact on LDL (bad) Cholesterols; saturated and trans-fats in food have a considerably larger impact.
Natural Ways to Lower Cholesterol
- Breakfast with a bowl of oatmeal or cold oat-based cereal like Cheerios is a simple first step in lowering cholesterol.
- It contains 1–2 grammes of soluble fibre. For an extra half-gram, add a banana or some strawberries.
- Current dietary recommendations call for 20 to 35 grammes of fibre per day, with at least 5 to 10 grammes of soluble fibre.
- Other whole grains, such as barley. Barley and other whole grains, like oats and oat bran, can help reduce the risk of heart disease by providing soluble fibre.
- Soluble fibre is particularly abundant in beans.
- They also take longer for the body to digest, so you’ll feel fuller for longer after eating them.
- One of the reasons beans are a good weight-loss food is because of this. Beans are a really flexible cuisine with so many options — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and more — and so many ways to prepare them.
C) Okra with eggplant. Soluble fibre is abundant in these two low-calorie vegetables.
- Almonds, walnuts, peanuts, and other nuts are excellent for the heart, according to a slew of research.
- A daily serving of 2 ounces of nuts can reduce LDL cholesterols by about 5%. Nuts also include nutrients that help to protect the heart in various ways.
E) Vegetable oils
Oils are a type of oil that comes from plants. When cooking or at the table, using liquid vegetable oils like canola, sunflower, safflower, and others instead of butter, lard, or shortening helps decrease LDL.
F) Apples, grapes, strawberries, and citrus: These fruits are just a few examples. Pectin, a form of soluble fibre that decreases LDL, is abundant in several fruits.
- Soybeans and their diets such as tofu and soy milk, have long been promoted as an effective cholesterol-lowering food.
- According to studies, taking 25 grammes of soy protein per day (10 ounces of tofu or 2 1/2 cups of soy milk) will reduce LDL cholesterol by 5% to 6%.