Food Remedies For Lowering High Cholesterol
30 Jan 2018
Food Remedies for lowering High Cholesterol
How can High Cholesterol be Managed?
High Cholesterol is a very common condition. However, there are ways it can be managed. There are many different foods which help to reduce cholesterol levels. Making sure you maintain a healthy diet is important, there are also different types of super foods that act as remedies to lower your cholesterol levels and manage the condition of high cholesterol. Read on to find out some more useful advice.
Being naturally low in saturated fat, soya foods help to lower cholesterol. The special proteins in soya also appear to influence how the body regulates cholesterol. Research suggests that you can lower your cholesterol by around 6% by including as little as 15g of soya protein per day. This can range from soya alternatives to milk and yogurt, soya deserts, soya meat alternatives, soya nuts and many others available in local supermarkets or online supermarket shopping. Examples of what would count as 15g of soya protein would include any one of the following as part of your daily diet:
• A handful of soya nuts
• 2 large glasses of soya milk
• 100g soya mince/chunks as served
• 55g marinated tofu pieces
• 125ml of soya yoghurt, custard or soya desert
• Or any other form of soya food is counted as long as you consume enough as part of your regular diet it will help to lower cholesterol levels.
All types of nuts are rich in vegetable protein, fibre, heart healthy unsaturated fats, vitamin E, magnesium, potassium, natural plant sterols and a host of beneficial plant nutrients. The recommended dosage is around 30-35g daily of nuts a handful which has the potential to lower cholesterol by an average of five per cent (5%).
Examples of what would count would include the following:
• 32 almonds
• 10 brazils
• 28 cashews
• 4 chestnuts
• 21 hazelnut’s
• 28 peanuts
• 35 pistachios
• 11 walnut halves
• Or any other form of nut as long as this snack is included in your regular diet as part of your daily intake i.e. as a snack or with combination of meals.
Oats and Barley
Both oats and barley are rich in a form of soluble fibre called beta glucan. Once it is consumed the beta glucan helps to form a gel inside the body to help bind cholesterol in the intestines and prevent it from being absorbed. It is recommended that you eat around 3g of beta glucan per day to reduce cholesterol levels. Foods which contain 1g or more of beta glucan can also help. Examples of what would count would include the following:
• A bowl of porridge 30g of dry oats or an individual sachet of instant porridge.
• 2 tbspn oatbran (sprinkled into cereals or added to casseroles, stews, soups, smoothies etc.)
• 1 oat breakfast biscuit.
• 2 slices of bread made with 50% oat flour
• 3 oatcakes
• A serving of 30-35g of oat based cereals
• 30g oats in recipes that are also low in saturated fat
• Or any other form of food containing oats and barley as long as it is part of your regular diet it will help to reduce cholesterol levels when suffering high cholesterol.
Fruits and Vegetables
All fruits and vegetables are low in saturated fat so eating more helps to keep saturated fat intake low. Fruit and vegetables are also a valuable source of cholesterol lowering soluble fibres. Try to include at least one pulse such as beans, peas as part of your daily diet. Other rich sources of soluble fibre include sweet potato, aubergine, broccoli, apples, pears, strawberries, bananas prunes and many others. Examples of what would count include:
• An adult portion around 80g or a handful of fruits
• 3 tablespoons of vegetables
• 2-3 cauliflower or broccoli florets
• ½ courgette, pepper, avocado or aubergine
• 1 medium turnip, parsnip, sweet potato, leek, tomato or carrot
• 1 medium fruit such as apple, orange, banana
• 2 small fruits or a handful of berries
• A bowl of salad
• A good sized slice of melon, mango or pineapple
• A tablespoon of dried fruit
• A 150ml glass of fruit juice
• Just make sure to include any form of fruit and vegetables as part of your regular and daily diet to help lower cholesterol.
Foods Rich in Unsaturated Fats
Keeping your daily saturated fat intake below 20g for women and 30g for men is vital for lowering cholesterol. It is also important to replace saturated fat with modest amounts of unsaturated fats such as those found in olive, sunflower, corn, and other vegetable, nut and seed oils. Other foods rich in unsaturated fat include vegetable spreads, avocado, oily fish and nuts. Examples of foods rich in unsaturated fat include:
• Olive oil
• Sunflower oil
• Corn oil
• Vegetable spreads
• Oily fish such as salmon or mackerel or sardines
• There are also many others and make sure these are included as part of your regular diet to reduce cholesterol levels.