In order to control cholesterol levels, you need to adhere to a certain diet and avoid foods high in this biologically active compound. Recall – that cholesterol is a lipophilic fat, the level of which can both increase and decrease according to the usual food that a person eats. In this article we’ll know – which foods lower cholesterol?
Let us consider in more detail the content of cholesterol in foods and determine which of them increase the level of this substance in the blood.
As you can see, in the above table there are no such types of products as vegetables, fruits, berries, nuts and seeds, as well as vegetable oils (olive, coconut, sesame, corn, sunflower). This is due to the fact that they contain a small amount of cholesterol. That is why these foods form the basis of a specialized diet that reduces blood cholesterol levels.
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What Foods Increase Cholesterol?
Many people mistakenly believe that cholesterol is always an absolute evil for the body. However, this is not entirely true, since there is “bad” (LDL, low density) and “good” (HDL, high density) cholesterol. A high level of one really causes significant harm to health, and a lack of the second leads to the development of no less serious diseases.
With a high LDL content, the walls of the blood vessels become clogged with fatty plaques. As a result, the right amount of nutrients is not supplied to the human heart, which leads to the development of severe cardiovascular pathologies. Often, the harmful effects of cholesterol lead to instant death of a person.
A thrombus, formed as a result of the accumulation of cholesterol plaques, is separated from the walls of the vessel and completely clogs it. This condition, as doctors say, is not compatible with life. “Good” cholesterol or HDL cholesterol does not accumulate or clog blood vessels. The active compound, on the contrary, cleans the body of harmful cholesterol, removing it outside the cell membranes.
To protect your body from the ailments caused by high cholesterol, you must first review your diet. Supplement it with meals containing healthy compounds, and also exclude or minimize the use of foods that contain an abundance of “bad” cholesterol. So, where is the highest amount of cholesterol.
Which foods contain a lot of cholesterol will the following table show:
|The Product’s Name||Cholesterol (Content Per 100 Grams)|
|Quail Eggs||600 mg|
|Chicken eggs||570 mg|
|Beef Liver||492 mg|
|Pork (fillet)||380 mg|
|Pacific Mackerel||360 mg|
|Stellate Sturgeon||300 mg|
|Butter (ghee)||280 mg|
|Butter (fresh)||240 mg|
|Chicken Ventricles||212 mg|
|Chicken Egg Yolk||202 mg|
|Pork Fat||100 mg|
|Boiled Lamb||98 mg|
|Canned Fish (in its own juice)||95 mg|
|Red Caviar||95 mg|
|Black Caviar||95 mg|
|Boiled Beef||94 mg|
|Cheese (fat content 50%)||92%|
|Sour Cream (Fat Content 30%)||91 mg|
|Boiled Rabbit||90 mg|
|Smoked Sausage||90 mg|
|Glazed Curd||71 mg|
|Processed Cheese||68 mg|
|Boiled Sausage||60 mg|
|Ice Cream||47 mg|
|Milk (fat content 6%)||47 mg|
|Creamy Ice Cream||35 mg|
|Cottage Cheese (fat content 9%)||32 mg|
|Kefir (fat content 3%)||29 mg|
|Chicken Meat||20 mg|
|Milk Ice Cream||14 mg|
As follows from the above list of products that increase cholesterol, the largest amount of a compound harmful to the blood vessels of the human body is contained:
- in fatty meats and offal;
- in chicken eggs;
- in such fermented milk products of high fat content as cheese, milk, sour cream and butter;
- in some types of fish and seafood.
Cholesterol Lowering Foods: Know which foods lower cholesterol?
Let’s talk about how to increase good and lower bad cholesterol. So, which foods lower cholesterol? Where to get “good” cholesterol to maintain normal health.
Vegetables, Herbs, Fruits and Berries
Vegetables and fruits are a large group of foods that lower blood cholesterol. Let’s list the types of vegetables and fruits that are among the most effective foods that remove excess cholesterol from the body.
Avocados are rich in phytosterols (another name for phytosterols is plant alcohols), namely beta-systosterol. Consuming avocado foods on a daily basis can significantly reduce bad cholesterol and increase good cholesterol (HDL).
In addition to avocados, the following foods contain the most phytosterols, which help increase good cholesterol and reduce bad:
- wheat germ;
- brown rice (bran);
- sesame seeds;
- sunflower seeds;
- pumpkin seeds;
- flax seed;
- pine nuts;
- olive oil.
Eating fresh berries (strawberries, chokeberries, blueberries, cranberries, raspberries, lingonberries) also helps in normalizing cholesterol. These berries, like the fruits of some fruits, for example, pomegranate and grapes, stimulate the production of “good” cholesterol, i.e. HDL. Drinking juice or puree from fresh berries every day can achieve excellent results and increase “good” cholesterol in a few months.
Cranberry juice is considered especially effective, as it contains many antioxidants in its composition. These natural substances thoroughly cleanse the human body from accumulated harmful compounds and help restore health.
It is worth noting that, in principle, juice therapy is a really effective way to combat high cholesterol levels. This uncomplicated, drug-free treatment was discovered quite by accident by nutritionists who originally used different types of juices to fight cellulite and obesity.
Experts have found that juice therapy normalizes the amount of fat in the blood plasma. As a result, excess cholesterol is excreted from the body.
It is noteworthy that at the same time, the body is cleared of accumulated toxins.
It is important to note that you can only drink freshly squeezed juice, a truly healthy drink, unlike store options that contain a large amount of sugar. Freshly squeezed juices from vegetables and fruits such as celery, carrots, beets, cucumbers, apples, cabbage and oranges are considered the most effective.
Remember, you cannot eat freshly squeezed beetroot juice immediately after cooking, it should settle for several hours. Nutritionists advise to eat as many vegetables and fruits of red, purple or blue color as possible, since they contain the largest amount of natural polyphenols.
Garlic is another food that is a powerful statin of natural origin, i.e. a natural anti-cholesterol drug. Experts believe that the best result can be achieved by eating garlic for at least 3 months in a row. The compounds contained in the product slow down the production of “bad” cholesterol.
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It is worth noting that this method of fighting cholesterol is not suitable for every person. Many categories of patients are simply prohibited from eating large amounts of garlic due to the presence of gastrointestinal diseases, such as ulcers or gastritis.
White cabbage is undoubtedly one of the most beloved and widespread food products in our latitudes. According to nutritionists, everyone’s favorite cabbage is the leader among other vegetables popular in our culinary tradition, as the best natural remedy for cholesterol. Eating even 100 grams of white cabbage (sauerkraut, fresh, stewed) per day will help to quickly and effectively reduce “bad” cholesterol.
Greens (onions, lettuce, dill, artichokes, parsley and others), and in any form contain a colossal amount of all kinds of useful compounds (carotenoids, luteins, dietary fiber), which have a beneficial effect on the entire body as a whole, and also help to raise the level of “good” Cholesterol and lower the “bad”.
Cereals and Legumes
Until now, scientists are discovering more and more useful properties of whole grains and legumes. Doctors and nutritionists agree that a diet of whole grains and legumes is the most beneficial meal plan for maintaining good health.
Replace the usual morning sandwiches with oatmeal, and for lunch or dinner, prepare a side dish of millet, rye, buckwheat, barley or rice, and after a while you will not be able to fail to notice the positive results.
Such an abundance of plant fiber during the day will not only cope with cholesterol, but also help to normalize the digestive tract. Various types of legumes, as well as products containing soy, are another source of biologically active components useful for the whole body, which, moreover, normalize blood cholesterol.
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Soy dishes can be equivalent to replace red meat types that are harmful to the cardiovascular system. We think that many have heard that rice, especially fermented red or brown rice, is an incredibly healthy food product that is rich in the content of useful macro- and microelements, and also helps in the fight against “bad” cholesterol.
Almost everyone knows about the benefits of olive and other vegetable oils. However, for some reason people in our latitudes were not able to fully appreciate the health properties of vegetable oils. In our culinary tradition, from time immemorial, heavy animal fats have been used, the constant use of which in food and causes irreparable harm to the state of the blood vessels of the human body.
Olive and flax-seed oils are considered the most effective in combating cholesterol. Did you know that one tablespoon of olive oil contains about twenty-two grams of phytosterols, natural compounds that help balance the levels of “bad” and “good” cholesterol in the blood? Nutritionists advise using unrefined oils, their composition has undergone less processing and contains more nutrients.
The oil obtained from flax seeds, like the seed of the plant itself, has many beneficial properties, one of which is the ability to affect cholesterol.
Due to its unique chemical composition, which contains colossal amounts of polyunsaturated fatty acids (twice as much as in fish oil), researchers consider this herbal product to be a real natural medicine.
How to take flaxseed oil to heal and strengthen your body. Nutritionists advise to introduce into your diet as much as possible of any vegetable fats, including flaxseed oil, which can be used both for cooking (for example, dressing a salad with it or adding to porridge), and taking a teaspoon daily, as medicinal food supplement.
We talked about how to remove harmful cholesterol from your body with the help of food. However, not only food, but also drinks can help in the struggle for your health. For many peoples, green tea has long been considered the first cure for many diseases and ailments.
This drink has not only a divine taste and aroma, but is also famous for its unique chemical composition, which contains natural flavonoids that can have a positive effect on the state of human blood vessels.
Substitute your morning coffee for a cup of quality green tea (not tea bags) and you have a great cholesterol remedy.
Such a hot drink with lemon and honey can be an effective and, most importantly, a delicious way to fight not only cholesterol, but also seasonal colds. Green tea strengthens, tones and cleanses the body, you must admit that it could be better.
Fish and Seafood
As mentioned earlier, some types of fish and seafood contain high levels of cholesterol in their chemical composition. Of course, such products should be minimized in the diet of a person whose cholesterol level does not meet the standards. However, in most cases, the gifts of the seas, rivers, lakes and oceans are not only tasty, but also healthy food.
Fish species such as sardine and wild salmon are considered record holders in terms of the content of essential omega-3 fatty acids in their chemical composition.
In addition, these species contain the least amount of harmful mercury. Red salmon, or sockeye salmon, is an antioxidant fish that can help cleanse the body of harmful substances.
Fish oil is a well-known natural remedy that is used for both prophylactic and medicinal purposes. According to the assurances of scientists, this natural statin perfectly copes with high levels of “bad” cholesterol due to the Omega-3 fatty acid contained in its composition, which controls the production of lipids in the body.
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Nutrition for People with High Blood Cholesterol
When a patient has an elevated blood cholesterol level, the first thing the doctor advises him to do is to reconsider his usual diet. Any methods of dealing with a harmful compound will be useless if you continue to saturate your body with food rich in cholesterol content.
A diet with high cholesterol in women, as in men, should:
- consist of dishes prepared by baking, boiling or stewing;
- include a large amount of fresh vegetables, fruits, berries, as well as cereals and products, the composition of which contains an excess of polyunsaturated fatty acids of the Omega-3 group.
Certain types of seafood and fermented milk products can be used in a diet for high cholesterol in women and men. However, it is worth remembering that milk, sour cream, kefir, yogurt and other products should not be high in fat. Many popular seafood products are also high in cholesterol.
To lower cholesterol levels, you need to exclude the following foods from your daily menu:
- proteins of animal origin, for example, found in fatty fish and meat, in fish and meat broths, in offal, in caviar and high-fat dairy products;
- trans fats, which are found in abundance in industrial mayonnaise, margarine, and everyone’s favorite fast food;
- vegetable proteins, for example, mushrooms and broths based on them;
- products containing caffeine (tea, coffee, energy drinks);
- simple carbohydrates (chocolate, baked goods, confectionery);
- hot spices as well as salt.
Diet Plan to Lower Cholesterol in 1 Week
In order for the patient to lower blood cholesterol levels on their own, without resorting to drug treatment, nutritionists strongly recommend adhering to the above rules of a low-cholesterol diet. It is important to once again focus attention on this.
The main principle of such a diet is the use in your diet of foods that are able to regulate blood cholesterol. On all kinds of culinary forums, sites and blogs, you can glean tons of recipes that will help you cook healthy food not only right, but also delicious.
There are entire communities of people on the Internet who, due to various circumstances, are forced to constantly monitor the level of cholesterol in the blood. Who, no matter how they know, how to eat and what to do to lower the “bad” cholesterol? Therefore, listen to your doctor and trust the reviews of other people, then everything will definitely work out.
|You can eat||Forbidden to eat|
|Meat Products||Chicken, rabbit and turkey meat (without skin)||Fatty meats such as pork|
|Fish||Fish oil, lean fish||Fish varieties containing a large amount of fat.|
|Seafood||Mussels||Shrimp, caviar and crabs|
|Dairy Products||All fermented milk products, fat content no more than 1-2%.||Ice cream, milk, kefir, sour cream, yogurt and others, with a fat content of more than 3%, condensed milk.|
|Vegetables and fruits||All kinds||Coconuts|
|Cereals and Legumes||All kinds|
|Confectionery||Whole grain biscuits, whole grain crackers.||Sweets, buns, flour products, cakes, pastries and sweets.|
|Oil||All types of vegetable oils, especially flaxseed and olive||Palm, ghee, butter…|
|Beverages||Freshly squeezed juices, compotes, green tea, mineral water.||Coffee, store juices and nectar high in sugar, soda.|
Diet Plan to Lower Your Cholesterol in 1 Week
You can cook oatmeal or cereal in water, or use low-fat milk. In principle, any cereal porridge will be a complete and healthy breakfast. It is useful to season porridge with olive oil. For a change, you can have breakfast with brown rice or an omelet made exclusively from egg whites.
Whole grain bread or biscuits can be eaten for dessert with green tea, to which honey and lemon are allowed. Popular morning drinks on a low-cholesterol diet include coffee substitutes such as chicory and barley coffee.
In the middle of the day, you can rebuild your strength with the help of vegetable soup for the first and baked fish with vegetables for the second. For a change, you can cook a different side dish every day from boiled, baked or stewed vegetables, as well as cereals.
As in the case of the second breakfast, for an afternoon snack you can eat fruit, drink juice or have a snack on a low-calorie salad made from fresh vegetables or fruits.
You can have a snack before dinner with any fresh fruit or berries. It is not forbidden to eat whole grain cookies, as well as drink green tea, juice or compote. In addition, fruit drinks or decoctions from rosehip and other medicinal herbs can be used as drinks.
Following the popular proverb that you need to eat breakfast yourself, share lunch with a friend, and give dinner to the enemy, the last meal should not consist of foods that are difficult for digestion and slowly digested. In addition, nutritionists recommend that you take your last meal four hours before bedtime.
For dinner, you can make mashed potatoes or other vegetable dishes, as well as lean beef or chicken. Low-fat cottage cheese with yogurt and fresh fruit is ideal for a light dinner. For dessert, you can use whole grain cookies and green tea with honey. Before going to bed, it will be useful to drink kefir to improve digestion or a glass of warm milk for a sound sleep.
Hope you got the answer of your question – which foods lower cholesterol? By following above mentioned diet plan and managing your eating habits you can lower your cholesterol level with in few weeks.