Cholesterol is a waxy substance that can stick to the walls of the blood vessels. The best way to control cholesterol is to change the diet and life style. Increase in cholesterol level leads to various kinds of heart diseases. There are two types of cholesterol called as high-density lipoproteins or HDL known as the good cholesterol and low-density lipoproteins or LDL known as the bad cholesterol. Nevertheless, many food items can help in controlling the cholesterol level in the body largely.
Oats
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the bad cholesterol. Aim for at least 10 grams each day to reduce your low-density lipoprotein levels. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. The soluble fiber found in foods such as oat bran, barley, flax seed meal, citrus fruits, apples, lentils and beans are effective in lowering cholesterol.
Fish and Omega-3 Fatty Acids
Fish contains omega-3 fatty acid that enrolls to control cholesterol. Eating fatty fish is healthy for heart because of its high levels of omega-3 fatty acids, which helps in maintaining blood pressure as well as reduces the risk of developing blood clots. Omega-3 fatty acids are present in good quantity mainly in trout, salmon and tuna fish varieties.
Blueberries
A compound in blueberries may help lower cholesterol as effectively as commercial drugs with lesser side effects. Antioxidants present in blueberries help in lowering LDL that is cholesterol.
Garlic and Onion
The most notable attention garlic has received over recent years is its possible usefulness in lowering cholesterol levels. Garlic, spring onions are also beneficial for maintaining a healthy heart. Use garlic liberally in cooking and on fresh salads. Researchers believe that the high garlic content of the mediterranean diet is one of the factors that make this diet so heart-friendly. Eat a clove of garlic every morning in empty stomach. In fact, you should use garlic in daily food preparations as it lowers LDL cholesterol level and increases HDL.
Olive Oil and Olive Products
Olive oil is rich in monounsaturated fatty acids and vitamin E. The high level of monounsaturated fats in olives, olive oil and avocados protect against heart diseases and diabetes and increase the level of good cholesterol in your body. By adding two spoons of olive oil in your food products or salad daily, you can assure the health of your heart and the level of cholesterol in your body effectively.
You can lower your cholesterol by exercising regularly and eating lot of fruits and vegetables. In case, the cholesterol level shoots higher than normal level instead of taking all the precautions, you should consult your doctor immediately.
