11 foods that control cholesterol
11 foods that control cholesterol
What is cholesterol
Biochemically cholesterol is a steroid -based molecule related to fat. Cholesterol is needed in small amount for good health. It is a major structural component of many body tissues, including the cardiovascular and nervous systems. Its also used in the synthesis of many of the sex and adrenal hormones, as well as some digestive enzymes. Cholesterol plays a vital role in bodily functions. Every cell in the human body contains and requires cholesterol for life.
There are two primary forms of cholesterol
(1) High density lipoprotein (HDL)
(2) Low density lipoprotein (LDL).
And three measurements LDL, HDL, and total cholesterol ( its not mean HDL +LDL ) ( There are other calculation for it). From a health point of view, your goal is to keep HDL Levels high and LDL level low. LDLs tend to be sticky in texture and attach more easily to arterial walls. That causing blockages. If the blocked arteries happen to be in the heart. Then the result could be a heart attack. HDLs also carry extra cholesterol to the liver.
While you have little control over genetics, such lifestyle factor as smoking, drinking, nutrition, and exercise can control.
Foods to keep lower bad cholesterol
There are foods you can add to your diet to reduce your cholesterol level. Researchers have discovered that some foods can help regulate your cholesterol. Research has also revealed that a diet combining some of these foods may be just reducing bad cholesterol.
(1) Oatmeal and other fibrous foods
Oatmeal being a staple breakfast food. Oatmeal is loaded with soluble fiber. Soluble fiber has been shown to reduce LDL. That is the bad cholesterol. Other soluble fiber is also found in Brussels, sprouts, pears, apple, and prunes. Just one cup of cooked oatmeal or soluble fiber a day decreases your LDL cholesterol by about 5 %. You don’t need to eat very large amount of fiber in a day just 5 to 10 grams of soluble fiber a day will decrees your LDL cholesterol.
(2) Soy protein
The cholesterol reducing abilities of soy protein was confirmed when the FDA approved the health claim for soy’s capability to reduce the heart disease. For optimum effects, it is recommended that you consume at least 1 to 2 cup every day.
(3) Almonds and walnuts
Almonds and walnuts, have high amounts of monounsaturated or polyunsaturated fat-the good fats. These fats actually help to lower the LDL cholesterol level. Also help to keep level of HDL high. Many studies and researches discovered that those nuts have bad cholesterol lowering ability. The evidence is in so don’t be afraid to go nuts on a regular basis.
(4) Fruits and vegetables
Fresh fruits and vegetables such as apples, pears, citrus fruits, berries, green leafy vegetables, and yams are high in soluble fibre and pectin. Both have shown to be beneficial in reducing cholesterol levels. Try to have at least three servings a day for the full benefits.
(5) Flaxseed oil
Flaxseed oil is high in alpha- linolenic acid (a polyunsaturated fat), which has been proven to lower cholesterol. Studies show that flaxseed helps lower total and LDL cholesterol levels. Other research has revealed that another ingredient in flaxseed, omega -3 fatty acid, may also help lower blood triglyceride levels and blood pressure. It also keep platelets from becoming sticky and adhering to arterial walls. So if you are already using flaxseed and or flaxseed oil, keep doing so. If not, go to the supermarket right now. Make sure to buy whole seeds, then grind it at home and keep it in the fridge to avoid rancidity.
(6) Olive oil
There are centuries of evidence showing that people who use olive oil in diet have a low occurrence of heart attacks. Olive oil contains large amounts of monounsaturated fats and studies have shown that it can lower both LDL and total blood cholesterol levels. There is also evidence to suggest that olive oil reduce the clotting ability of blood. Not to the point that it’s dangerous, but to the extent that it helps prevent building on the arterial wall. So even if you can’t afford that trip to Italy or Spain, place a bottle of olive oil on your kitchen table.
(7) Fish
After analysing the data and the researchers concluded that the fish oil contains high amounts of omega -3 polyunsaturated fatty acids that make the blood more slippery and less likely to clot. Omega -3 fatty acids also seem to lower total and LDL cholesterol level. The best fish are salmon, herring, trout, and sardines.
How to check cholesterol
Even if you are following this advice it’s a good idea to have periodic blood test perform to check cholesterol level. You must do blood test to know your cholesterol level and if it is high then you have to consult with doctor. You should not simply keep track of your cholesterol levels, but you should also do everything in your power to keep your LDL levels low and HDL levels high.
How to control cholesterol
You can control cholesterol by your lifestyle factors such as having nutrient and healthy food, quit smoking (or never start), reduce your alcohol consumption also cut down on saturated and trans-fat, and start exercising- including cardio.
How much cholesterol is good or bad for health
Cholesterol is measured as milligrams of cholesterol per decilitre of blood.
| Sl. No. | Cholesterol type | Measurement | Status |
| 1 | Total Cholesterol | Less than 200 mg/dl | Optimal |
| 2 | Total Cholesterol | 200 – 239 mg/dl | Bordering line |
| 3 | Total Cholesterol | 240 mg/dl | Too high |
| 4 | HDL | less than 40 mg/dl | Too low |
| 5 | HDL | more than 40 mg/dl | Desirable |
| 6 | HDL | above 60 mg /dl | Optimal |
| 7 | LDL | less than 100 mg/ dl | Optimal |
| 8 | LDL | 100 – 129 mg /dl | Near optimal |
| 9 | LDL | 130 – 159 mg/ dl | Boarder line high |
| 10 | LDL | 160 – 189 mg/ dl | High |
| 11 | LDL | 190 – mg / dl and above | Extremely high |