Lower LDL Cholesterol With These Healthy Foods

 

lower ldl cholesterol

 

What is Cholesterol?

Cholesterol is an organic molecule in the human body that helps build healthy cells and improves nerve cell function. But we know that too much of a good thing can be bad, just like that, cholesterol in excess quantities can be harmful to the body. It is important to maintain optimal ldl cholesterol level because if not then fatty deposits will clot the blood vessels and as a result of that oxygen will not reach all the cells, nerve and tissue functions will fail, which could lead to a heart attack.

Lifestyle choices which include diet and exercise play a major part in the cholesterol game but the inclusion of essential oils will make it easier for you to achieve your cholesterol goals.

Best foods to lower Cholesterol fast

If you are looking for a diet plan that will lower your cholesterol levels and maintain it as well, then refer to the list of foods mentioned below.

According to Ayurveda, incorporating an appropriate diet encompassing these healthy foods that fight cholesterol and would not only control & lower LDL cholesterol levels but also will keep your heart healthy.

1. Oats 
Having a bowl of oatmeal, like your breakfast, can improve and work wonders on your health. The soluble fibre content in oats helps to reduce the LDL (bad cholesterol) cholesterol levels in your body. Oats also contain beta-glucose that helps to absorb the LDL cholesterol, process and expel it from the body.

2. Nuts 
Almonds, Walnuts, Groundnuts are all rich in polyunsaturated fatty acids, the component that helps to lower ldl cholesterol. Having a handful of Almonds/Nuts at evenings in place of unhealthy fried or fast foods, will not only keep you healthy but also full and satiated.

3. Beans 
Consuming as little as 3/4 cup beans daily can help lower ldl cholesterol, total cholesterol, and triglycerides. They are low in fat and are a healthy source of carbohydrates for people with insulin resistance or diabetes. They can be eaten as sprouts, salads and normal accompaniment dishes for lunch and dinner.

4. Olive Oil 
Olive oil is a healthy replacement for cooking oils, as it helps in boosting heart health. Olive oil is a rich source of monounsaturated fats that help in reducing LDL cholesterol and also blood sugar levels.

5. Garlic 
Less than half a clove a day (900mg) of raw garlic can lower ldl Cholesterol by 9-12% as it contains a compound called Allicin which has shown to lower total cholesterol, LDL cholesterol and triglycerides.

6. Spinach 
Spinach, a green leafy vegetable, contains lutein, which is regarded as one of the best nutrients that helps to ward off ldl cholesterol and prevent your arteries from getting blocked. Spinach can be incorporated in your daily diet by using them to make soups, salads and other accompaniments.

7. Coriander seeds
Known as one of the best home remedies for lowering ldl Cholesterol, coriander seeds has cholesterol-lowering properties. Boil two tablespoons of coriander seeds in a glass of water. Strain the decoction after cooling and drink this twice a day daily for effective results.

8. Tomatoes
Tomatoes are lycopene (pigment that gives fruits and vegetables the red colour) rich foods that benefit heart health. Lycopene prevents LDL oxidation, thereby preventing the arteries and veins getting clogged. Incorporate tomato juice or tomatoes in salads and sandwiches to lower ldl cholesterol levels.

9. Soy 
Consuming 25 grams of soy protein a day has shown to lower LDL by 5% to 6%. As the superfood is high on protein content (9 gms protein in 20 gms soya), it has shown to lower levels of total cholesterol, bad ldl cholesterol, and triglycerides without lowering HDL (good) cholesterol levels.

Note that including these foods in your diet is just one step to lower ldl cholesterol levels. For better results, also incorporate yoga and meditation on most days of the week, maintain a healthy weight and eliminate or reduce alcohol intake.

Essential oils to lower cholesterol

Clove essential oil: Clove oil is popularly known for its anti-inflammatory effects. Apart from that clove oil helps in subsidizing pain and also can be one of the best choices for regulating the immune functions of the body. There is an active substance called eugenol that is found in clove oil which is an effective platelet inhibitor which helps in preventing blood clot formation.

Cinnamon essential oil: Cinnamon helps in maintaining blood sugar and can also contribute to a great essential oil. It is anti-inflammatory and also helps in fighting infections.

Myrrh essential oil: A natural oil that helps reducing inflammation. That is not the only qualification for this oil, helps in reducing cholesterol and lowers blood pressure.

Oregano essential oil: We have all added oregano to our food as a popular ingredient for taste but when this herb is transformed into oil form, it tends to contain medicinal properties. Oregano oil reduces Cholesterol as it contains omega-3 fatty acids, a substance called, arginine and a few semi-essential amino acids. These compounds present in the oil helps in reducing cholesterol the triglyceride properties in the body.

Bergamot essential oil: This essential oil is popularly known and used for its antidepressant qualities but apart from that the ample amount on polyphenols which are known for improving metabolism and prevents excess absorption of cholesterol.

Ginger essential oil: Ginger oil does not necessarily aid in reducing the cholesterol level directly. It makes the body warm, contains antioxidant compounds that help in eliminating waste from accumulating in the body. This improves blood circulation and also breaks down sugar.

Lemongrass essential oil: An essential oil that is directly useful in lowering high cholesterol levels and also helps in proper blood circulation. It contains analgesic properties and also aids in reducing inflammation. But how it helps in reducing high cholesterol is by dilating the blood vessels and making room for uninterrupted blood flow.

There a few questions which often come up when we speak of remedies to lower ldl cholesterol and what works. Here are a few which are the most frequently asked.

Does fish oil lower cholesterol & how much?

Omega-3 fatty acids are said to reduce the cholesterol and triglyceride levels in the body. You can add omega-3 fatty acids to your diet by consuming certain fish and nuts. These fatty acids are also available in the form of supplements such as oil derived from fatty fish and other oils like cod liver oil and krill oil. If you do not like fish and you don’t want to consume it then you can use the fish oil supplements and consume it on a daily basis. However, before adding this as a part of your lifestyle, consult a physician for opinions.

Apple Cider Vinegar to Lower Cholesterol

Several animal studies have proved that apple cider vinegar has reduced triglyceride levels in rats and other animals but no study on human beings have proved apple cider vinegar has helped in lowering ldl cholesterol.

So to lower your low density lipoprotein (LDL) try to consume the foods mentioned above on a regular basis and if you are particularly choosy about what you eat, then be conscious about the what you intake, try to add essential supplements to your diet to compensate for nutrients you are not receiving through your food. Also, make it a point to follow an active lifestyle and try not to smoke or drink. These are the basic things you can do to maintain proper cholesterol levels and reduce the risk of a heart attack.

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