High cholesterol can be a big health and dietary challenge, but do you know that this could be tamed in 3months with the use of natural foods?
Yes, we often hear of the word Cholesterol, which is a waxy, fat-like substance, that our body uses to create hormones, healthy cells, and vitamin D.
While our liver produces all the cholesterol it needs, certain foods, increase the level of cholesterol in the body.
High cholesterol is an extremely dangerous condition, that can lead to issues like diabetes, high blood pressure, and raises your risk of heart disease and stroke.
However, apart from medications, there are certain foods too, that help bring down cholesterol, in less than three months. Please note that they are not a substitute for medications, and can only assist the standard line of treatment. Here are 5 such foods:
Oatmeal
The soluble fiber content in oatmeal, makes it an excellent food choice for lowering excess cholesterol. Your body will receive soluble fiber through eating oats and oat bran, along with kidney beans, apples and pears, which helps decrease LDL levels.
Daily consumption of 5 to 10 grams of soluble fiber, leads to significant reductions in your bad cholesterol levels.
Soy-based food
A single serving of oatmeal can contain between 3 to 4 grams of dietary fiber. If you do not like the taste of oatmeal, consider having it with fruits like banana or berries, that enhance its taste, and also bring additional fiber.
Fatty fish and omega-3 fatty acids
Not all fat is bad! Good fats exist in fish such as salmon, mackerel, tuna and trout. Consuming these twice to three times per week, supports heart health. These omega-3 fatty acids, help decrease triglycerides, which are responsible for heart diseases, while also increasing HDL cholesterol levels (also known as good cholesterol), while simultaneously lowering blood pressure. Omega-3 fatty acids exist in 4 main food sources: fish, walnuts, flaxseeds and canola oil. If you are a vegetarian, you can consider supplements, but after consulting your doctor.
Nuts
Daily consumption a handful of almonds and walnuts, helps decrease your levels of bad cholesterol. The combination of healthy fats, fiber and plant sterols in nuts, functions together to enhance your cholesterol numbers.
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Research indicates that daily consumption of two ounces (a small handful) of nuts leads to a 5% reduction in LDL cholesterol levels.
The heart-protective compounds vitamin E and antioxidants in nuts, are extremely beneficial for you. Nuts serve as a convenient snack while you can also use them to enhance your breakfast cereals, and salads for better heart health. However, use only a small quantity, as all nuts are also calorie dense.
Soy-based foods
Soy is found abundantly in foods like tofu, soy milk, soya nuggets, and soybeans. Rich in protein, these foods can help lower LDL cholesterol levels. Benefits from soy products may stem from phytoestrogens, which appear to enhance how the body processes cholesterol. Using soy-based foods instead of meat or dairy products in your diet, will help you lower your cholesterol in a few months.
-Times of India: Photo credits: 1. Sliced tempeh By FotoosVanRobin; Aburaage is a Japanese food product made from soybeans; sourced from wikipedia
Cami Ezenwa is a writer, editor and concepts developer. He has worked with the Daily Times, Daily Independent, Financial Standard and Business Television, to mention a few.
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