Why doctors recommend low cholesterol foods for heart health. Reasons, Your Low Cholesterol Diets plays major role in increasing or decreasing the cholesterol level in the body. Intake of excess fats can increase cholesterol level in the blood. On the other hand, consumption of balanced low cholesterol diet can help you prevent heart related problems.
Here is List of Low Cholesterol Foods
Soy : Soybeans are great to reduce the cholesterol level in the body. As you reduce the intake of saturated fats in your diet, you automatically lead to the way of reducing blood cholesterol. Reason for the increase in the level of cholesterol in the blood is more intakes of saturated fats. Cholesterol is generated inside the body. Our liver uses the saturated fats to make cholesterol. Excess saturated fats in the body lead to the generation of extra LDL or bad cholesterol. Major sources of saturated fats are milk and milk based products, butter, cream, cheese and meats. Some plants based saturated fats obtained from coconut oil, vegetable shortening and palm kernel oil, may lead to increased cholesterol level. Studies show that consuming about 25 grams of soy protein per day can decrease the high cholesterol level by 5 to 6%. Therefore, soybean is best among foods low in cholesterol.
Beans : Beans are rich source of fibers that are soluble in nature and are known to lower the high cholesterol level. About all varieties of beans including pinto, kidney, chickpea, black, navy and butter beans are rich in cholesterol-lowering soluble fiber. This fiber prevents the absorption of cholesterol and helping acids by making gel in water which binds the cholesterol in the intestine. Studies show that consuming one cup of beans in a day may decrease the cholesterol level in the blood by 10% in a 6 week time period. Many different varieties of beans are available in the market. So, you can cook a different variety each day. Eating beans five or more times a week can be very helpful. Doctors recommend consuming about 25 to 30 grams of fibers a day. So, beans are ideal choice to be added to the list of low cholesterol foods.
Avocado : Avocados are rich in monounsaturated fats that actually help in reducing the level of LDL or bad cholesterol in the blood. Monounsaturated fats obtained from avocado tend to raise the level of HDL or good cholesterol, which is a healthy thing. Avocados are rich source of beta-sitosterol which is known to reduce the absorption of cholesterol from food. Avocados have a bit higher level of calories in them but are ideal “Low Cholesterol Foods”.
Garlic : From ancient time till now, garlic has been known for boosting heart health. Other than lowering the cholesterol level in the blood, garlic is known to protect our body from infections, preventing blood clots and reducing the blood pressure. As per a recent study by doctors, garlic prevents cholesterol particles from sticking on the walls of your arteries. Garlic is easily available in the markets. Consuming 2 to 4 cloves of fresh garlic a day can help you lower the cholesterol level.
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Spinach : Spinach is another food among Low Cholesterol Foods that is full of lutein which is mostly found in dark green leafy vegetables. Consuming just about 1/2 cup of food rich in lutein can reduce the risk of heart attack. This is due to the reason that lutein helps to remove the cholesterol invaders which causes clogging. Other benefits of lutein rich spinach involve protection against macular degeneration due to ageing. Consuming 1/2 cup of lutein rich spinach per day is recommended.
Almonds, Cashews and Walnuts : All these nuts are foods low in cholesterol and are rich source of monounsaturated fats which helps to reduce the level of LDL or bad cholesterol and boosts the level of good cholesterol in the blood. These nuts are a healthy diet for your heart as they contain magnesium, vitamin E, copper and phytochemicals that required for optimal heart health. Consuming the mixed nuts diet containing monounsaturated fats may be twice as good for the heart heath as compared to low fat diet you eat. All though nuts are good for health, they are high in calories. So, better to chop and then mix them all. Consuming 2 spoons of these chopped mixed about 4 – 5 times a week is good for health.
Designing a balanced diet using the foods from this list of low cholesterol foods above can help to maintain Healthy Heart.