Do You Know That Good Nutrition Lower Cholesterol?

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We usually hear many pieces of advice to avoid foods containing cholesterol in our daily meals. But have you ever wonder why should we do that and what foods can meet our needs? Foods rich in cholesterol may be found in red meats, animal’s organs, eggs and seafood. These foods can be turned into saturated fat which can increase cholesterol levels. Eventually, they can lead to heart diseases and weight problems. But not all fats are bad, you need to consume unsaturated fat to maintain a normal weight. Read on to find out foods that have low cholesterol levels to help you maintain your overall health.

Oats

Oatmeal and oat bran are an essential mineral and rich in soluble fiber. They helps you reduce a bad cholesterol called  low-density lipoprotein (LDL). By reducing the absorption of cholesterol into your bloodstream, soluble fiber help reduces risks of having heart-related diseases due to high level of cholesterol. One and a half cup of oatmeal provides you 6 grams of dietary fiber. You can add other plant foods rich in fiber like beans, apples, bananas, pears, etc. to increase at least 4 grams of fiber on your dish. By eating 5-10 grams of soluble a day, you are lowering the total and LDL cholesterol by  2 times.

Fish rich in omega-3 fatty acid

One of the best health wonders in the world are omega-3 fatty acid. It can be found in fish such as salmon, mackerel, lake trout, herring, sardines, tuna or halibut. Foods rich in Omega-3 have been known as a natural remedy to lower cholesterol, cure heart diseases, reduce risk of heart attack and many weight related diseases. It’s best to cook fish by baking or grilling to remove unhealthy fats. If you do not very fond of fish taste, you can take an omega-3 or fish oil supplement to get some of the benefits. Plant foods like ground flaxseed or canola oil are also great sources of omega-3 fats.

Nuts

Nuts such as walnuts or almonds are very good snacks for your heart. Walnuts can improve the balance of blood cholesterol. By being rich in fatty acids, tasty walnuts keep the blood vessels under control. By eating about a handful (1.5 ounces, or 42.5 grams) per day of most nuts like almonds, hazelnuts, peanuts may reduce your risk of heart disease. According to a research, eating 1.5 ounces of whole walnuts each day in a week, continually for a month will lower their total cholesterol levels up to 5.4%. However, you need to make sure your nuts do not be coated with sugar or salted. Eating much of these nuts will make you gain weight.

It is evident that eating more plant than meat will benefit you in many other ways. Known as low saturated fat agents, vegetables and other plant-based foods including oat cereals, nuts, nuts and seeds or foods containing omega-3 fatty acid should be added on your daily meal instead of red meats, fast foods or other high-cholesterol foods.

Hello Health Group does not provide medical advice, diagnose or treatment.

msBahasa Malaysia

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