Cholesterol has always been a source of worry for many, and if you’re one of those who are suffering from it and its related problems, it’s high time you worked toward resolving it. We all know that cholesterol is indelibly linked to our diets, but before 1982, this was not the case. A path breaking study in Norway in 1982 paved the way for many cholesterol reduction diets and has changed the way the world views cholesterol.
Why should you lower cholesterol?
There are many benefits to lowering the cholesterol levels in your body. The number one among them is that lowered cholesterol equals lowered risk of heart disease. When your body produces excess cholesterol and the liver cannot handle it anymore, the cholesterol enters your bloodstream and causes blockages, thus leading to different kinds of heart related ailments.
Low cholesterol in general can help you lead a better quality of life, and when you exercise and quit smoking, you can well be on your way to good health.
Diets for reducing cholesterol
Today, if you want to lower the levels of cholesterol in your body, you can follow one of the many diets that are there. These diets can help reduce LDL, the bad cholesterol, improve HDL, the good cholesterol. There are also a few types of foods that are known to help in reducing cholesterol significantly, and these have been approved by the AHA (American Heart Association) as well.
- Oats are fiber rich, and oatmeal is a good source of soluble fiber which is known to get rid of LDL. Other cereal based foods such as whole wheat bread and unpolished rice are also known to be very helpful.
- When you think Omega 3 fatty acids, you think of fish. Fish lovers can rejoice because fatty fish such as krill, mackerel, salmon, sardines, trout and herring are known to reduce LDL significantly.
- Nuts can also help remarkably in reducing the levels of LDL in your body. Nuts such as almonds, hazelnuts, peanuts, pistachios and walnuts are known to reduce cholesterol. However, don’t go overboard, because nuts are also high in calories.
- There are plenty of studies about how flaxseed can reduce the levels of LDL in your body, so it’s worth checking out too.
- Beans and legumes have good fiber content and are high in protein as well so they can be substituted for red meat.
- Fruits and vegetables are your best bet too. A diet rich with fruits and vegetables ensures that HDL is up and LDL is down.
Health ranger Mike Adams says that his choice for the top foods for cholesterol are blueberries (1 pint a day), garlic, ginger, onions and anything with Omega 3 oils such as chia seeds, flax seeds, krill, salmon or oily fish. On the supplement side, he recommends cod liver oil, policosinol, macadamia nut oil and medicinal mushrooms like Reishi and Shiitake.
Before you go on a diet to reduce LDL, it’s important to note that your diet should be a balanced one so that you don’t go towards any extremes. Further, take some advice from your physician about which diet would be the best choice for you.