- Publish Date: 11-07-2019 / 3:03 AM
- Category : Super Foods
Low cholesterol list of foods – cholesterol-lowering foods: List of cholesterol-lowering foods lists, the cholesterol-free foods, or some may call them low cholesterol recipes list.
But first, let me ask you a question, are you suffering from high cholesterol levels, or do you have normal cholesterol levels? High cholesterol can lead to severe health conditions; one reason physicians highly recommend consistently to keep your cholesterol levels in check.
Because of the severe 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—hence, the low cholesterol list of foods discussed in this article.
In this article, we will talk about good cholesterol lowering foods and healthy foods that lower bad cholesterol. These foods should be a part of your regular diet regimen to help fight high cholesterol in different ways.
Some foods provide soluble fiber, which binds with cholesterol in your digestive system and sends them out of your body. In contrast, others can provide polyunsaturated fats that can minimize your LDL levels.
In this article about the low cholesterol list of foods, we will share the best 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 you eat, you can help get cholesterol out of your system. According to Harvard Health, nutrition guidelines suggest that the ideal amount of fiber you should consume per day is 20 to 35 grams, with around 5 to 10 grams from soluble fiber.
Oat is one of the healthy foods that lower bad cholesterol, and you should eat it more often. It is healthy and can help reduce your cholesterol levels considerably.
2. Whole grains
Like oats, whole grains are among low cholesterol lists of foods 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. Therefore, beans can reduce your cholesterol, but this also means that you will not get hungry fast, making it favorable for those trying to lose weight. Garbanzos, kidney beans, black-eyed peas, and lentils are a highly versatile food, and there are considered good cholesterol lowering foods you should eat more often.
Other tops on the list of cholesterol-lowering foods are nuts. 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. Consuming 2 ounces of nuts each day can slightly reduce your LDL levels.
5. Soy-based food
Soybeans and soy-based foods such as soymilk and tofu are indeed among the low cholesterol list of foods that can significantly 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 – foods that lower bad cholesterol
When you talk about a list of cholesterol lowering foods, you cannot forget fatty types of fish. Eating fish two to three times per week can regulate your LDL levels. In addition, replacing meat containing saturated fats with fish will provide you with omega-3 fatty acids that your body needs. Omega 3 is suitable for high cholesterol levels because it can reduce triglycerides in your bloodstream while protecting your heart.
7. Apples, strawberries, grapes, and citrus fruits
Fruits are among good cholesterol lowering foods 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, a kind of soluble fiber that can regulate the LDL levels in your body.
Final thoughts on low cholesterol list of foods, your cholesterol-lowering foods
If you want to lower your cholesterol, it is essential to add some of the foods here to your list of cholesterol lowering foods. For those with normal cholesterol levels, you can get away with eating high cholesterol foods occasionally. Still, if you suffer from high cholesterol, you must consider these foods that lower bad cholesterol.
Make cholesterol-free foods your staple foods. Excess weight can aggravate an already high LDL level, and losing weight is necessary to protect yourself from health risks, and that is where cholesterol lowering food comes in. No matter who you are or what condition your health is in, a healthy diet can help.
I hope our low cholesterol list of foods will help you control your cholesterol levels. Thank you for reading, and best of luck to you! And those are tips about the list of cholesterol lowering foods.