6 Cholesterol-Friendly Foods
Health August 24, 2020

6 Cholesterol-Friendly Foods

Cholesterol is a fat substance formed in your blood cells which are produced by the liver to make hormones, vitamin D, and fat-dissolving bile acids. 

Cholesterol also aids food digestion. If you suffer from high (bad) LDL cholesterol, here are some foods to help reduce levels and decrease chances of heart attack and stroke:

1. Avocados
Eating avocados every day helps you to boost your LDL Cholesterol level, to obese or overweight people. They contain powerful nutrients and also monounsaturated fatty acids. They can also use it as oil in cooking or while making a salad. Eating one avocado a day helps in improving the ability to fight dietary fiber you need. It helps in fighting heart diseases by adjusting the level of lutein that is associated with heart health.

2. Nuts
Nuts are plants rich in omega 3; they help to lower and keep your cholesterol in check. They have fibers that help to fight cholesterols formed in the bloodstream from the gut. They are categories of unsaturated fats. Eat them while the skin is still intact, they contain more nutrients. A handful of these grains a day is enough to the risk of getting attacks. LDL is the bad cholesterol that blocks your arteries; this is why a person gets the risk of having heart attacks or strokes. eating them lower LDL cholesterol.

3. Fatty fish
Examples of fatty fish are salmon and mackerel. They contain omega-three fatty acids. Omega 3 increases HDL cholesterol that helps to lower the risk of getting a stroke. Studies say that eating boiled or baked them lowers the risk of getting stroke to older adults. The best way to eat this type is by steaming or stewing them. They also reduce high blood pressure and also clotting of blood.

4. Oats
Oats contain a substance that sits to lower the level of cholesterol in your body. These soluble substances are called beta-glucan. When you eat these grains, they reduce the cholesterol’s chances by 5% and LDL cholesterol by 7%. Grains provide vitamins, plants compound, and minerals to your body. Eat all part of the grain per day; it also lowers the risk of getting heart disease. While you eat the grain, it forms a gel that burns the cholesterols and forms a bile acid inside the intestines. It limits the amount of cholesterol built in the gut into your bloodstream. It happens when the liver takes the cholesterol out of your body system.

5. Beans and legumes
Eating beans and legumes everyday help in improving the level of cholesterol in different ways. They displace food that has more proteins which maybe not be very healthy for your heart, such foods have saturated fat in them like red meat .another way is that, they containsn minerals, vitamins, and plant proteins that lower the level of cardiovascular disease caused by a high level of LDL cholesterol

6. Pectin rich fruits
pectin rich fruits are like apples, guavas, plums, citrus, and pear. These fruits contain a large amount of pectin, which helps to lower cholesterol naturally. They fight diabetes and help in weight loss. These fruits contain carbohydrates, vegetables, and seeds. Pectin is a polysaccharide found in the plant cell; it is extracted from the waste of fruit juice when processed. After these processes, molecular substances are obtained, used in food stabilization, thickening, and mouthfeel. When you eat or during pectin materials, it helps in the reduction of cholesterol in the body.