Why is it necessary to reduce high cholesterol levels? Simply because excess cholesterol clogs the arteries (blood vessels that transport blood to the heart), which increases the risk of heart attack. Therefore, it is essential to maintain healthy cholesterol to keep heart ailments at bay. Patients with high cholesterol often opt for cholesterol lowering drugs like statins, however, there are natural remedies that seem to work better than prescription medicines. Including foods that lower cholesterol fast in the diet is a natural way to boost heart wellness.
What are the Foods that Lower Cholesterol Fast
Two types of cholesterol circulates in our blood. HDL cholesterol, also referred to as good cholesterol is beneficial to the heart. On the other hand, LDL cholesterol, better known as bad cholesterol is detrimental to heart health. The food items given below act like a burning machinery for bad cholesterol:
Nuts
Including nuts in the diet can go a long way in lowering cholesterol fast. Nuts like almonds, pistachios and walnuts are a rich source of antioxidants and healthy fats (polyunsaturated fatty acids). Despite high calorie count, various studies have come with results that clearly indicate moderate consumption of nuts reduces bad cholesterol. A light snack of almonds or walnuts in the morning is an easy home remedy to keep cholesterol levels in check.
Fruits
Blueberries tops the list of fruits that help to lower cholesterol significantly. An important compound found in blueberries is pterostilbene, which displays fat fighting capabilities. In fact, this compound in blueberries is found to be more effective than other prescription drugs like ciprofibrate. The cholesterol fighting properties of pterostilbene clearly proves that blueberries are good for the heart. Fruits like grapes, strawberries and apples also come in the list of foods that lower cholesterol naturally. Red grapes contain resveratrol, yet another cholesterol burning compound and so eating a bunch of red grapes can go a long way in cutting high cholesterol levels. Eating oranges everyday is yet another way to drag cholesterol in the downward direction. A compound pectin found in oranges and apples does not allow cholesterol to get absorbed into the bloodstream.
Yogurt
Yogurt can also contribute to encourage heart health. Yogurt that contains live cultures (good bacteria), does an excellent job of bile acid ( a byproduct of cholesterol). This activity carried by good bacteria is instrumental in lowering cholesterol naturally.
Fish
Fish, one of the most popularly consumed seafood, is high in omega 3 essential fatty acids and is considered to be one of the best cholesterol lowering foods. Various studies have proved that a diet rich in omega 3 essential fatty acids raises good cholesterol and reduces triglyceride levels. No wonder, a Mediterranean style diet that primarily focuses on fatty fish is heart healthy. Just two servings of salmon every week provides adequate omega 3 essential fatty acids, thereby ensuring healthy cholesterol levels. Instead of fish, one can opt for fish oil to bring down cholesterol.
Soluble Fiber Foods
Soluble fiber foods are a sure short winner when it comes to foods that lower cholesterol fast. Just 25 grams of daily soluble fiber intake can reduce cholesterol levels by 15 -18%. Fruits like apples, bananas and oranges as well vegetables such as broccoli, lentils, kidney beans and peas are some of the soluble fiber foods that lower cholesterol levels. Even food items like oatmeal and oat bran are high in soluble fiber and exhibit cholesterol lowering properties.
Olive Oil
Using healthy oil for cooking such as olive oil is equally important to keep cholesterol in the normal range. Olive oil contains some of powerful antioxidants and studies also show that olive oil has the potential to lower cholesterol.
Juices
Drinking orange juice everyday is found to elevate good cholesterol as well as reduce LDL to HDL cholesterol ratio. The cholesterol binding property of pectin is certainly helpful to promote heart health. Pomegranate juice also comes in the list of heart healthy drinks. This is because the juice of pomegranate reduces the size of plaque (hardened deposits of cholesterol) in the arteries. In fact, a study has revealed that pomegranate juice could repair the damage caused by arteriosclerosis (hardening of the arterial wall).
Besides eating food that lowers cholesterol fast, one needs to stay away from fatty and junk foods. Fast foods are all high in saturated fats (unhealthy fats) and so contribute to raise cholesterol. Even the gravy oily matter that comes along with food ordered at various restaurants and hotels should also be avoided as it is high in cholesterol. On the whole, in order to maintain a healthy diet, eating foods to lower cholesterol daily is essential to keep your heart in good shape.