Foods beneficial in High Cholesterol
Broadly speaking cholesterol is of two types. Good cholesterol (High density cholesterol-HDL cholesterol) and Bad cholesterol (Low density cholesterol- LDL Cholesterol). Bad cholesterol causes atherosclerosis and narrowing of arteries, so it is a slow killer. While the good cholesterol is desirable. Following food articles help to lower bad cholesterol naturally:
Almonds, Walnuts, Peanuts and other nuts are good for heart. About 60 Gms. Of nuts per day can lower bad cholesterol by 5%. Nuts also have other nutrients which protect heart by other different ways.
It contains high soluble fiber. If Strawberry or Banana is added to that, then they give more soluble fiber, which is good and helps to lower bad cholesterol.
They are also rich in soluble fiber. Body takes a long time to digest them, so you feel full for a long time. This reduces your total calorie intake.
#4 Foods fortified with Sterols and Stanols
It is added in Margarine, Orange Juice, and Chocolates etc. It is also available as supplement. About 2 Gms. Of Sterols and Stanols can lower bad cholesterol by 10%.
Fish 2-3 times a week reduces bad cholesterol in two ways.- 1. By reducing meat intake, which has got LDL boosting saturated fats, and 2. By delivering LDL cholesterol lowering Omega 3 fats.
#6 Whole grain bread and Cereals
It contains more fiber and keep you fill for a long time. Ideally you should also substitute Fruits and vegetable for processed food and sweets.