Best Foods to help Lower your Cholesterol

Details: Category: Region 9; Published: 09 August 2022

Lower Cholesterol The most common cause of mortality worldwide is heart disease, according to the European Guidelines on Cardiovascular Disease Prevention in Clinical Practice dated 2012. An increased risk of heart disease is associated with high cholesterol levels, particularly "bad" LDL. High triglycerides and low "good" HDL cholesterol are also connected to an increased risk. Kerri-Ann Jennings of Healthline states that a person's diet is extremely important in determining how good their cholesterol levels are. Consuming meals that maintain appropriate cholesterol levels can help prevent health problems, such as a heart attack or stroke.

According to Lois Zoppi of Medical News Today, cholesterol is a waxy molecule that is transported through the circulation as a component of the lipoproteins low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Because it causes fatty deposits to accumulate in the blood vessels, LDL cholesterol is occasionally referred to as "bad" cholesterol. These deposits, according to the National Heart, Lung, and Blood Institute, can obstruct blood flow and result in heart attacks or strokes. The "good" cholesterol HDL assists the liver in eliminating cholesterol from the body. The risk of heart disease and stroke can be decreased by having high levels of HDL cholesterol.

Beans, peas, and lentils are among the plant foods referred to as legumes or pulses. Protein, minerals, and fiber are all abundant in legumes. Your risk of heart disease can be decreased by adding more beans to your diet in place of some refined grains and processed meats. According to a study of 26 randomized controlled studies, consuming a half cup (100 grams) of legumes daily reduces "bad" LDL cholesterol by an average of 6.6 mg/dl when compared to not doing so. Dietary fiber is abundant in eggplant, with 3 grams (g) per 100 grams. According to the American Heart Association (AHA), fiber lowers blood cholesterol levels. Additionally, it lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.

Okra, often known as lady's fingers, is a warm-season vegetable that is grown all over the world. According to Lois Zoppi, scientists have discovered that a gel contained in okra known as mucilage can decrease cholesterol by attaching to it during digestion, which may then help cholesterol exit the body through the feces. Avocado, a fruit with excellent nutritional density, is a strong source of fiber and monounsaturated fats, two elements that help raise "good" HDL and lower "bad" LDL cholesterol. Clinical research backs up avocados' ability to decrease cholesterol.

Another extremely nutrient-dense food is nuts. Kerri-Ann Jennings claims that they contain a significant amount of monounsaturated fats. Additionally, walnuts contain a lot of plant-based omega-3 fatty acids, a form of polyunsaturated fat linked to heart health. A daily dose of nuts has been found to reduce the incidence of both fatal and nonfatal heart disease by 28%. Long-chain omega-3 fatty acids can also be found in abundance in fatty fish like salmon and mackerel. By raising "good" HDL cholesterol and reducing inflammation and stroke risk, omega-3 fatty acids support heart health.

Whole grains include more vitamins, minerals, plant compounds, and fiber than refined grains because they retain all of the grain's natural components. Even though all whole grains have the potential to improve heart health, there are two that stand out. Beta-glucan, a type of soluble fiber found in oats, aids in lowering cholesterol. Consuming oats may reduce LDL cholesterol by 7% and total cholesterol by 5%. Beta-glucans are abundant in barley as well, which can aid in lowering LDL cholesterol. A diet that lowers cholesterol should include soybeans and soy products including tofu, soy milk, and soy yogurt. A median intake of 25 g of soy protein per day over a period of six weeks reduced LDL cholesterol by a clinically meaningful 4.76 milligrams per deciliter, according to a 2019 study of 46 studies looking into the effects of soy on LDL cholesterol.

Soluble fiber, which is abundant in many fruits, may also lower cholesterol levels. This is accomplished by helping your body to eliminate cholesterol and preventing your liver from making this substance. Pectin is a particular type of soluble fiber that can reduce cholesterol by up to 10%. Apples, grapes, citrus fruits, strawberries, and other foods contain it. Dark chocolate and cocoa include flavonoids, which Kerri-Ann Jennings claims can lower blood pressure and "bad" LDL cholesterol while enhancing "good" HDL cholesterol. Garlic, which contains plant chemicals like allicin, may help reduce other heart disease risk factors like LDL cholesterol. Certain teas, like green tea, also contain antioxidants called catechins that can be very beneficial to health. According to Lois Zoppi, a study from 2020 indicated that drinking green tea dramatically reduced cholesterol levels, which may cut total and LDL cholesterol levels without increasing HDL cholesterol levels.

To minimize cholesterol and heart disease risk, the American Heart Association (AHA) advises cutting back on saturated and trans fats in the diet. Limiting consumption of foods high in saturated and trans fats, such as fatty meats like lamb and pork, lard and shortening, butter and cream, palm oil, cakes and donuts, pastries, potato chips, fried foods, and full-fat dairy products, can help lower levels of "bad" cholesterol. Low LDL cholesterol levels reduce the risk of heart disease and stroke, thus maintaining them is crucial. This can be accomplished by eating a balanced diet that frequently consists of dark chocolate treats, whole grains, nuts, fatty fish, and high-fiber fruits and vegetables. Limiting the consumption of foods high in saturated fat is especially significant because doing so lowers LDL cholesterol levels and lowers the risk of obesity, heart disease, and stroke.

DMO II Marie-Claire Gaas, RND

References:

European Guidelines on cardiovascular disease prevention in clinical practice (version 2012). The Fifth Joint Task Force of the European Society of Cardiology and Other Societies on Cardiovascular Disease Prevention in Clinical Practice (constituted by representatives of nine societies and by invited experts)

https://pubmed.ncbi.nlm.nih.gov/22555213/