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Superfoods that help Lower down Cholesterol levels

Hypercholesterolemia is a medical condition which occurs when the body has high levels of LDL cholesterol or also known as the bad cholesterol.

There are certain factors that put a person at risk of having high cholesterol levels in their body. Some of these factors are as follows.

  • Smoking
  • Obesity
  • Poor diet
  • Lack of mobility
  • Hyperthyroidism
  • Diabetes

While many of these factors can be controlled, the genetic factor is beyond human control.

There are certain lifestyles and dietary changes that can help a person control their cholesterol levels.

For our readers, we have gathered a bunch of superfoods that help lower down cholesterol levels.

Oatmeal

One of the easiest ways to lower the cholesterol levels is to incorporate a bowl of oatmeal in your breakfast. It has high fiber content which helps to reduce the absorption of the cholesterol in the bloodstream. In addition to this fiber also helps the body have a sense of satiety and make a person avoid senseless easting.

Eating oats on a daily basis is not only helpful for reducing cholesterol levels but also reduces the risk of developing Type 2 diabetes and cardiovascular diseases.

Orange Juice

One other food time that helps the body lower its cholesterol levels effectively is drinking a glass of sweet and tangy orange juice. Researchers confirmed that orange juice helps effectively lower the hypercholesterolemia. It occurs due to the presence of the following substances in oranges.

  • vitamin C
  • Folate
  • Flavonoids such as Hesperidin

Salmon

Fish and in particular Salmon is one of the most recommended food items in order to lower down the high cholesterol levels.  It is all thanks to the omega-3 fatty acids in the salmon called DHA and EPA. Both of these help the body by lowering down the triglycerides and by boosting the levels of HDL the good cholesterol in the body.

Salmon itself is low in cholesterol as well as have saturated fat in it.

An adult is recommended to eat 2 servings of Salmon in 1 week. Best options to eat salmon are either in baked or grilled way. One serving is equal to 3 ounces.

Soybeans and Soy Products

Soybeans and Soy Products are helpful in lowering down the cholesterol levels all thanks to their plant-based protein form.

Despite soy not being able to completely lower down the cholesterol levels is still able to lower down the levels of cholesterol levels to some extent. The reason is that the high protein foods are enriched with the following compounds.

  • polyunsaturated fats
  • fiber
  •  Vitamins
  • minerals
  • low levels of saturated fat

Some of the popular recommended soy-based food items that a person can include in their diet are as follows.

  • Soybean
  • Tofu
  • Soy flour
  • Edamame
  • soy milk

Dark Chocolate

Dark chocolate is also one of the little unorthodox food items that actually help to lower down the high levels of LDL cholesterol and increase the HDL cholesterol levels.

The reason for this is the presence of a compound called theobromine present in dark chocolate. This substance helps to trigger the body for producing HDL cholesterol.

In addition to this, dark chocolate also has a high level of antioxidants as well as flavonoids. All of these help the blood platelets from not sticking together and they in tuner keep the arteries unclogged.

Eating 1 to 2 little pieces of dark chocolate on a daily basis is a healthy dietary change.  

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