According to health authorities the amount of cholesterol recommended in the body of a normal individual should be less than 5.5 mM/L. But if there is any risk factor present like cardiovascular disorders or high blood pressure, then the level of cholesterol should be less than 2.0mM/L.
The body is self sufficient to produce cholesterol and there is no need to have foods rich in cholesterol unless an individual is deficient of that in their diet. However, cholesterol is present in animal meat, egg yolk, liver which are the basic nutrient rich food of your diet, resulting increased level of cholesterol in the body. But adapting a healthy diet and regular exercise can help you to reduce this level of cholesterol in the body. It is important to regulate the level of cholesterol in order to avoid the health risk related to cardiac, stroke and blood pressure.
Surprisingly, food can be the choice to cut down on saturated fat naturally. Because apart from nutrition, a healthy food includes fruits, vegetables and fibers. The super 8 food in your daily diet can lower the level of cholesterol are:
Nut & Seeds
Almonds, pistachios, walnuts can lower triglycerides, whereas seeds like flaxseeds, sunflower seeds, sesame seeds are rich in plant sterols that reduces the bad cholesterol (LDL). One full of nuts in the morning or with evening snack. You can also have sliced walnut and almonds with yogurt. Seeds can be consumed through oil used in cooking food.
Apple is the favorite fruit among dietitians, they suggest that eating apple and its juice is preferably cut down saturated fat or LDL. You can have apples anytime you like, it is available with plenty of vitamins, fiber and antioxidants.
Grape is loaded with fibers and antioxidants, helps to lower the LDL from the body. Having grape fruit twice or thrice in a week can reduce the risk of heart diseases.
Fishes like Salmon, Spanish mackerel, and White Tuna are the perfect source of natural omega 3s, which helps to lower the level of cholesterol. The fatty fishes are used to reduce the triglyceride level. You can have fish twice a week and reduce the risk of heart diseases, dementia and strokes.
Beans & Legumes
Having some raw vegetables, kidney beans, lentils, soybeans, black beans, and a cup of red beans in your daily diet can be helpful to lower the level of cholesterol in the body.
Oat Bran contains soluble fibers, reduces triglyceride level in the tissues. The soluble fiber binds to the intestinal acid and block the absorption of cholesterol in the blood streams. Having oat bran in breakfast can improve the overall health quality of an individual.
Red wine is loaded with antioxidant,helps to protect the arterial lining from free radical damage. It reduces the heart problems and level of cholesterol. It protects the lining of coronary arteries from free. Having Red wine a glass everyday can be helpful and beneficial.
Tea is the common drink, people love to have everyday. It has antioxidants to fight against free radical damage to tissues. It cut down the level of cholesterol in the body. Tea such as , green tea , black are also beneficial in reducing LDL. According to a research, tea can be the prominent option for reducing blood lipids at a rate of 10 % in 3 weeks.