Healthy Magazine
  • Home
  • Beauty & Style
  • Fitness
  • Healthy Living
  • Nutrition
  • Skin Care
  • More
    • Foods
    • Weight Loss
No Result
View All Result
  • Home
  • Beauty & Style
  • Fitness
  • Healthy Living
  • Nutrition
  • Skin Care
  • More
    • Foods
    • Weight Loss
No Result
View All Result
Healthy Magazine
No Result
View All Result
Home Healthy Living

5 Essential Foods For A Low Cholesterol Diet

Nemo by Nemo
October 6, 2019
in Healthy Living, Nutrition
0
5 Essential Foods For A Low Cholesterol Diet

Cholesterol is essential for your body to function well. However, a high level of cholesterol can cause blockages in the arteries and lead to heart ailments. This is why it is necessary to maintain cholesterol levels in the body. The diet is one of the most important things that can help in controlling the levels of cholesterol. A low-cholesterol diet will prevent coronary artery diseases and help in maintaining health. Below are a few foods that can be included in a low-cholesterol diet for a healthy body.

  • Foods with unsaturated fats: Most junk foods are high in saturated fats, which increase the level of cholesterol in the body. This is why it is recommended to avoid eating foods such as fries, chips, and anything cooked in vegetable oils like palm oil or coconut oil. However, not all kinds of fats are unhealthy. Foods rich in unsaturated fats are highly recommended for a low-cholesterol diet. You will find unsaturated fats in oils made from olive, corn, rapeseed, sunflower, nuts, and seeds. Oily fish, avocado, and vegetable spreads are also low in cholesterol.
  • Soya-based products: Soya is known to contain low levels of saturated fats. The protein in soya regulates and controls the levels of cholesterol in the body. It has been observed that a daily intake of around 15 grams of soy protein can lower cholesterol by 6%. It is ideal to include soy in the diet, eat foods such as soy nuts, tofu, edamame beans, soy milk, soy-based desserts, and soy yogurt. Foods such as miso, tempeh, bean sprouts, and fermented bean paste are also good sources of soya. You can also find soy-fortified foods such as crackers, bread, and cereals.
  • Foods with soluble fiber: Soluble fiber has been known to lower cholesterol levels. Foods that are rich in soluble fiber include oats and barley. These contain beta-glucan which prevents the absorption of cholesterol in the body. Beans, lentils, and peas are also good sources of soluble fiber. A regular consumption of fruits and vegetables can also lower cholesterol levels. Aubergine, sweet potato, okra, broccoli, prunes, apples, and strawberries should be made a regular part of a low-cholesterol diet.
  • Foods with plant stanols and sterols: Similar to soluble fibers, stanols and sterols obtained from plants help in lowering cholesterol levels in the body. Whole grains, seeds, nuts, vegetables, and fruits are good sources of plant sterols and stanols. Peanuts, oils made from sesame, canola and olive oil, almonds, Brussels sprouts, wheat germ, and wheat bran are rich in plant stanols and sterols.  Certain packaged foods are also fortified with stanols and sterols obtained from plants. Supplements containing these two cholesterol-lowering substances are also available. However, it is recommended that you take these substances through natural sources rather than the artificial ones if you want to maintain a healthy low-cholesterol diet.
  • Fatty fish: Fatty fish is a rich source of omega-3 fatty acids. Omega-3 fatty acids lower the levels of triglycerides in the body, which lead to a reduction of cholesterol levels. Baked or grilled fish are highly recommended for low-cholesterol diets. Trout, salmon, herring, mackerel, and tuna are good sources of omega-3 fatty acids. You can also take fish oil supplements containing omega-3 fatty acids. Two servings of fish per week are recommended to keep the cholesterol levels in the body in check.
Also READ  The Complete Guide to Cannabinoids

 

ShareTweetPin
Previous Post

5 Types Of Home Medical Services That Patients Can Avail

Next Post

11 Major Causes Of Migraine

Nemo

Nemo

Related Posts

Food for healthy hair and skin
Healthy Living

Top Foods For Healthy hair And Skin

by Adam
June 19, 2022
Fasting blood sugar level
Healthy Living

Normal Blood Sugar Levels (Ranges) In Adults with Diabetes

by Adam
June 19, 2022
Type 2 diabetes symptoms
Healthy Living

Type 2 Diabetes Signs, Symptoms, Treatments

by Adam
June 19, 2022
Chronic anxiety symptoms
Healthy Living

Anxiety & Panic Disorders Physical Symptoms of Anxiety

by Adam
June 17, 2022
white nails
Nutrition

White Nails Disorders What Your Nails Say About Your Health

by Adam
June 17, 2022
Next Post
11 Major Causes Of Migraine

11 Major Causes Of Migraine

Please login to join discussion

New Articles

Scientific benefits of waking up early

8 Health Benefits to Being an Early Riser

November 18, 2021
mpv low

Understanding Low MPV Results What You Need To Know ?

October 17, 2021
nexium and weight gain

Prescription Drugs Causing Weight Gain?

July 23, 2021
Best IOMovies Alternatives

Top 43 Best IOMovies Alternatives in 2022

June 15, 2022
How to reduce obesity

Best 7 Home Remedies to Control Obesity In 2022

January 11, 2022

© Copyright 2021, All Rights Reserved Healthy Magazine

No Result
View All Result
  • Home
  • Landing Page
  • Buy JNews
  • Support Forum
  • Contact Us

© Copyright 2021, All Rights Reserved Healthy Magazine