You might now think about food sources that are good for cholesterol diet. Basically, cholesterol is used to transport fat in the blood and the formation of vitamins. The existence is normal to us. Cholesterol is a fat-like matter produced by our body. You need cholesterol to build stable membranes that surround each cell.
What happens if our body has no cholesterol? Then, your body cannot produce Gallic acid which is very important for digestion. Moreover, you have no sufficient vitamin D and there will be less production of sex hormones. However, like so many things in this world, cholesterol should exist in its proper quantity because too much cholesterol will affect your health.
If doctor diagnoses raised cholesterol level in your blood, you might need to start to change your lifestyle and starting cholesterol diet. Cholesterol can lodge in the blood vessels, clog it and block the blood supply to the organs. In addition to hypertension, smoking, and also diabetes, excessive cholesterol is one of the biggest risk factors for cardiovascular diseases. Furthermore, too much cholesterol can also cause disease in the blood. But fortunately, the high cholesterol level can be reduced to its normal level. If you hear that your cholesterol increases, then its means that the “bad” fat (LDL) increases. The causes may be genetic factors, age, or daily diets that consist too much animal fat.
Several Foods for Cholesterol Diet
Fortunately, you can lower your LDL level by simple approaches, such as doing more exercises and changing your diet habits. The cholesterol level can be reduced by up to 10 % through a diet change. The following are several foods which are great for cholesterol diet:
To lower cholesterol, you need to consume nuts regularly. All nuts have high fiber, vegetable protein, heart-friendly unsaturated fats, magnesium, vitamin E, potassium, sterol, and lots more advantageous plant nutrients. Consuming 30-35 g nuts each day can lower your cholesterol level by 5% in average.
- Oats and Barley
Barley and oats are rich of beta glucan, a form of soluble fiber. In your digestive system, the properties bind the cholesterol and prevent it from being absorbed by the body. You are advised to consume 3 gr beta glucan in a day.
- Food from Soya Bean
Soya food is really helpful in cholesterol diet due to its low saturated fat. A certain protein in soya seems to have an influence on how your body regulates cholesterol as well. Consuming 15 gr soya protein per day might lower the cholesterol about 6%.
- Foods fortified with plant sterols and stanols
Plant sterols can be divided into stanols and sterols. They have similar structure as the cholesterol. The sterols have cholesterol-lowering effects. It can be found in various foods such as nuts, vegetable oils, whole grains, seeds, vegetables, and fruits. Consuming 1.5-2.4g plant sterols/stanols daily will likely reduce cholesterol by 7-10% in 2 to 3 weeks.
- Unsaturated fat-rich foods
Unsaturated fats in corn, olive, rapeseed, sunflower, and seed oils are very good at lowering the cholesterol level.
- Fruits and vegetables
Practically all vegetables and fruits are low in saturated fat, so consuming them will keep your saturated fat in low condition. The two sources are also rich in fibers. You may need to eat them regularly as part of your cholesterol diet.