By eating healthy food and regular exercises lower your level of cholesterol in blood.If there is high cholesterol in our blood it may causes heart diseases such as coronary heart disease,arteries,strokes.Fats are two types saturated and unsaturated fat.Saturated fat increases cholesterol levels in blood.Eat unsaturated fat instead of saturated fat which can helps to reduce cholesterol levels.
Foods that lower cholesterol:
oat meal contains soluble fiber which can reduce the low density lipoprotein.(LDL is a bad cholesterol present in blood).Soluble fiber can reduce the absorption of cholesterol in to our blood stream.By having 5 to 10 grams of soluble fiber in a day can reduce LDL cholesterol.Take more than one cup of oat meal it contains 6 grams of soluble fiber.You can add banana apple,pear,barley to it.By adding these soluble fiber has increased to 10 grams.By having these oat bran,oat meal can help to reduce the total LDL cholesterol in our bloodstream.
Fish and Omega-3 fatty acids:
Eating fatty fish can keep our heart healthy and avoid heart diseases because of omega -3 fatty acids.It can reduce your blood pressure and also control the risk of blood clots.People who are already attacked by heart strokes,heart diseases fish oil or omega -3 fatty acids may prevent the sudden death.High levels of omega-3 fatty acids are present in salmon,tuna,mackerel,sardines,halibut etc….It is preferable to take fish twice in a week.You should bake or grill the fish to avoid unhealthy fats.
Walnuts & Almonds:
Walnuts,almonds and other nuts can reduce the cholesterol in blood stream.Walnuts are rich in polyunsaturated which helps to keep the blood vessels clean and healthy.Eating about handful of any nuts such as peanuts,hazelnuts,almonds,pistachios etc..may reduce your risk from heart attacks.Make sure nuts are not coated with salt.All nuts are high in cholesterol so be ware of increasing weight and replace nuts(almond,pistachios,walnuts) instead of saturated fat like cheese,meat in salads.
Garlic is an ancient herb which keeps your heart healthy.It controls the blood pressure,lower cholesterol,blood clots and fight against infections.Recently proved that it also stop artery-clogging plaque.
Fiber & Antioxidants in fruits:
Apple,pear,orange and grape fruits are rich in soluble fiber,which helps to reduce the cholesterol.Antioxidants present in fruits can protect LDL (low density lipoprotein) from being damage.Damaged cholesterol leads to form sticky plaque and further causes to increase risk of heart diseases.Fruits that are rich in antioxidants are blueberries cranberries and grapes ,pomegranate juice etc..Carrot also helps in reducing cholesterol in blood vessels.
Itcontain lot of lutein generally found dark green leafy vegetables.Recent researches proved that spinach can reduce the risk of heart diseases.Daily having 1/2 cup of lutein rich food fights against heart diseases.It brush off the cholesterol that cause clogging in artery walls.
Tea has rich in antioxidants which helps to reduce the LDL cholesterol it causes plaque on artery walls.It also relax the blood vessels and prevent blood clot.Tea also helps in lowering the blood pressure.You can serve it as iced/hot.
Choose dark or mil chocolate those chocolates contain,iron, copper, Flavonoids which lower the LDL cholesterol and reduce the formation of plaque on artery walls.Dark chocolate improves the blood flow & regulates blood sugar by improving by helping your cells use the body insulin effeciently.
Black beans are rich in dietary fiber,which can controls the LDL cholesterol in blood stream and also helps in excrete it from the body to low down your cholesterol.
Active components in edible mushrooms can helps to lower your cholesterol levels in blood stream.Edible mushrooms also contain lentinus edodes which are not only reduce the cholesterol and also boost up the immune system.