Did you know you can lower your cholesterol by eating right? Is high cholesterol level your concern? You are in the right place. Cholesterol is necessary for the proper functioning of cell membranes. Our bodies generally produce the amount of cholesterol we need. Having high levels may be tricky as issues such as diabetes, heart disease, and stroke will be a thing on a daily basis.
Most people are worried about the side effects of bad cholesterol in their bodies. Fortunately, you can easily handle your cholesterol issue by taking healthy foods that are ideal for the optimal, cholesterol-free body. Different diets, lifestyles, and foods work differently in everyone. It is recommended to get a cholesterol test kit to monitor your cholesterol levels at home and what diet and lifestyle fit you best.
Here are some of the healthy foods you should try:
- Green Tea
In East Asia, green tea is believed to ‘wash fat’ out of your body. From various studies, this belief is actually true as it can lower cholesterol by up to 2-5%. Taking this special cup without sugar is healthier as it has few calories. Using it as a substitute for other beverages will guarantee the best results.
Taking whole barley milk as a substitute for wheat products is ideal. Barley is filled with antioxidants and vitamins which are important for strength. Its soluble fiber called Beta-glucan is effective for lowering by reducing the absorption of cholesterol and fat in the body. Taking 3-10 grams or one cup cooked pearled barley lower total cholesterol by 14-20%. You can take in form of barley noodles, whole pearl barley, and barley flour.
3. Dark Chocolate and cocoa
One may think this is not true but it is. Several researchers found that chocolate and cocoa are effective in lowering cholesterol in your body. From study tests, healthy adults took a cocoa beverage twice a day for a month. It is amazing as they experienced a reduction in LDL cholesterol of 6.5 mg/dl as well as reduced and normal blood pressure.
Cocoa and dark chocolate protect oxidation of the bad cholesterol in the body which causes heart diseases. It is recommended to use dark chocolate with 76-85% cocoa content. This is because; chocolate contains a high level of added sugar which might be bad for the heart.
Almonds are a high-calorie food. However, several studies found that eating half a cup of almonds can lower cholesterol levels by 10%. Using the dose-response study, the results were; a quarter cup of almonds reduces cholesterol by 5% while half a cup caused 10%. If you need to lower and get rid of some oils, it is ideal if you do not consider taking more than half a cup. You can enjoy this superfood as a snack or a breakfast substitute.
Garlic is associated with its medicinal value. It is filled with antioxidants and a chemical Allicin which kill bacteria and viruses. Studies suggest that taking less than half a clove of raw garlic a day can reduce your cholesterol level by up to 9-12%. This superfood can do you good and can be added to different recipes such as olive oil salad dressings, soups, baking, and cooking. If you love garlic, you know how to use them by now.
6. Fruits and Berries
Fruits and berries are the best for lowering cholesterol with their antioxidants and anti-inflammatory properties. Their soluble fiber encourages your body to get rid of cholesterol and preventing your liver from producing it.
Fruits such as grapes, citrus, apples, and strawberries have pectin, a soluble fiber that lowers cholesterol levels by 10%. Berries and grapes are effective for boosting good cholesterol (HDL) and reducing the bad (LDL) cholesterol. They are also good for the heart and other chronic diseases.