In Today’s world, there are complaints of having cholesterol among most of the people which is not good for health. There are different foods that lower the cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its signs in the digestive system and drags them out of the body before they get into circulation. The liver uses saturated fat to make cholesterol, so eating foods with too much saturated fat will increase cholesterol levels.
Oats, which is one of the easy steps to improve your cholesterol level, is having a bowl of oats or cold oat-based cereal for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Recent nutrition guideline signs of getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
Barley and other whole grains helps in lower the risk of heart disease through the soluble fiber content in the food.
Beans are one of the useful foods to lose weight and lower the cholesterol level as it very rich in soluble fiber. It is one of the useful & flexible foods. Eat beans 4 to 5 times a week.
Eggplant & Okra are two are two low calorie vegetables and are good sources of soluble fiber.
Consumption of almonds, walnuts, peanuts, and other nuts is good for the heart. Eating nuts a day can slightly lower the cholesterol level. Nuts protect the heart as it contains the additional nutrients.
By consuming vegetable oils like canola, sunflower, safflower, in place of butter at helps to lower cholesterol level.
Fruits like Apple, Strawberry, Grapes and other citrus fruits which are rich in pectin help to lower the cholesterol level. Sweet Potato, okra, Broccoli are some of the vegetables that helps in lowering cholesterol level.
Consumption of Soybeans and the products containing soya foods is one of the powerful ways to lower the cholesterol. Consuming 25gms of soy protein daily helps in lowering cholesterol.
Plant Sterols or stanols are naturally found in wide range of foods such as vegetable oil, nuts, whole grains, fruits & vegetables which helps in lowering cholesterol.
Fruits and vegetables are valuable source which contains soluble fiber which helps to lower the cholesterol and keeps the body fit and healthy. Daily saturated fat intake of women is 20g as for men is 30g which helps in lowering the cholesterol in our daily life to be healthy.