Lowering cholesterol
Whilst we need cholesterol to build
healthy cells high cholesterol is not good for your health. High cholesterol
can lead to fatty deposits in the blood vessels which grow and make it
difficult for enough blood to flow through the arteries causing health issues. Everything
from Alzheimer’s, cancer, dementia to heart disease. Thankfully dietary changes
help reduce your cholesterol and risk of these health problems.
Foods to
help lower cholesterol
These include plant-based foods and
proteins such as beans, lentils, fruits such as oranges, apples, berries, oats,
and foods that contain sterols such as nuts. The nuts need to be raw and
unsalted and the best are hazelnuts, macadamia, pine, walnuts, brazil nuts and
cashews.
Plant
based protein
Protein foods are not just meat as there
are many plant foods that contain protein. These plant-based proteins are great
for lowering cholesterol. They include fruits, vegetables, nuts, seeds, and
legumes. Other great sources come from coconuts, avocados, quinoa, tofu, miso,
tempe and even dairy alternatives of coconut milk, hemp seed milk and almond
milk.
Plant sterols
These are substances found in nuts,
beans, grains, fruit and vegetables that are like cholesterol. By eating more plant
sterols you can reduce health problems. Plant sterols are found in pistachio
nuts, macadamia nuts, almond butter, olive oil, wheat germ oil, sesame seeds,
sage, thyme, paprika and oregano.
Fibre
There are two types of fibre soluble
and insoluble. Insoluble goes through the digestive system undigested and helps
keep it moving. Soluble fibre in the stomach forms a gel when it mixes with
liquids and this helps to reduce cholesterol levels. Some sources of soluble
fibre are nuts, legumes, seeds, whole grains, fruit and vegetables. The best
sources though are brussel sprouts, oats, broccoli, pears, carrots, avocado,
sweet potato and black beans.
If you find your cholesterol levels are creeping up try changing your
diet to include some of these foods and you may find that the cholesterol
levels start to reduce in turn reducing your health risks.
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