- Publish Date: 11-07-2019 / 3:03 AM
- Category : Super Foods
The low cholesterol food list is a list of cholesterol-free foods, or what some may call low cholesterol recipes list. But first, let me ask you a question, are you suffering from high levels of cholesterol, or do you have normal cholesterol levels? High cholesterol can lead to severe health conditions; one of the reasons it is highly recommended by physicians to always keep your cholesterol levels in check is because of the serious health risks associated with high cholesterol. While there are medications that can regulate cholesterol levels, your diet can play a big part in controlling your cholesterol. Here are 7 low cholesterol food list that should be a part of your regular diet regimen to help reduce your cholesterol in different ways.
Some foods provide soluble fiber which binds with cholesterol in your digestive system and sends them out of your body. While others can provide polyunsaturated fats that can minimize your LDL levels. In this article about low cholesterol food list, we will share with you the seven cholesterol-free foods that can regulate your cholesterol and keep you healthy.
Eating a bowl of oatmeal or oat cereals three to four times a week can provide around 1 to 2 grams of soluble fiber with each meal and that can help you get cholesterol out of your system. According to Harvard Health, nutrition guidelines suggest that the ideal amount of fiber that you should consume per day is 20 to 35 grams, with around 5 to 10 grams from soluble fiber.
2. Whole grains
Just like oats, whole grains are low cholesterol diet that anybody with high cholesterol should eat regularly. Wheat and barley can regulate your cholesterol levels because they are rich in soluble fiber. Plus, they can help reduce your risk of heart disease.
For those with high cholesterol or even normal cholesterol levels, superfoods such as beans will benefit anybody. Not only are beans loaded with soluble fiber, but they also take longer for your body to digest. Beans can reduce your cholesterol, but this also means that you will not get hungry fast, making it favorable for those who are trying to lose weight. Garbanzos, kidney beans, black-eyed peas, and lentils are highly versatile food and there are considered low cholesterol diet foods, and they are good for you.
Nuts are not considered cholesterol-free foods per se, but nuts can help lower your cholesterol. According to Harvard Health, consuming almonds, peanuts, walnuts, and other types of nuts can lower cholesterol and help you maintain a healthy heart. In fact, consuming 2 ounces of nuts each day can slightly lower your LDL levels.
5. Soy-based food
Soybeans and soy-based foods such as soymilk and tofu are indeed low cholesterol recipes that can greatly lower your cholesterol. According to Harvard Health, analysis has shown that eating 25 grams of soy protein each day can reduce your cholesterol levels by 5 to 6 percent. This amount is equivalent to 2 ½ cups of soy milk or 10 ounces of tofu.
6. Fatty types of fish
When you talk about low cholesterol food list you cannot forget fatty types of fish. Eating fish two to three times per week can regulate your LDL levels. By replacing meat that contains saturated fats with fish will provide you with omega-3 fatty acids that your body needs. Omega 3 is good for those with high cholesterol because it can reduce triglycerides in your bloodstream while protecting your heart.
7. Apples, strawberries, grapes, and citrus fruits
By nature, Apples and strawberries are cholesterol-free foods, but their help to reduce cholesterol does not stop there. The mentioned fruits are packed with pectin, which is a kind of soluble fiber that can regulate the LDL levels in your body.
If you want to lower your cholesterol, it is important to make low cholesterol recipes a part of your lifestyle going forward. For those with normal cholesterol levels, you can get away with eating high cholesterol foods occasionally, but if you suffer from high cholesterol, you should make cholesterol free foods your staple foods. Excess weight can aggravate an already high LDL level, and losing weight is, therefore, necessary to protect yourself from health risks and that is where low cholesterol diet can help. Thanks for reading, I hope our low cholesterol food list helped you understand the type of foods you need when you have high cholesterol to control.