How To Control LDL Growth With Diet

Cholesterol is a sticky substance like wax in a human body and is required for the production of bile, vitamin D and hormones. Yet, another important function of cholesterol lies in keeping the structure of cells and also for saving the nervous system in your body.Much of the cholesterol is generated in the liver and a very small percent of it can be obtained from your regular diet. A diet comprising of high trans  fats and most saturated foods can increase the level of cholesterol in your blood.

It is high time that every one of us follow some dietary discipline methods to protect ourselves from the development of bad cholesterol, the hazards of which are life threatening for many across the globe.If you wish to save your heart from bad cholesterol, have a menu of the following on your dining every day.

Eat Soy proteins Regularly:

It is estimated that soy protein can reduce the levels of cholesterol by 15 to 25% for those having 260 to 300 levels of high cholesterol. Preferably, soy beans, tophu, soy nuts, tempeh and soy milk are the best complete protein foods for keeping the bad cholesterol level at its minimum.There fore, to gain the over all impact in reducing bad cholesterol, it is advisable to take a minimum of 25 grams of soy protein in a day.

Fruits And Vegetables Of All Seasons:

Citrus fruits like orange, grapes, straw berries, cherries and vegetables like cabbage, carrots, sweet potatoes are known to contain highly soluble fibers which are absolutely helpful in lowering bad cholesterol. Hence, make it sure that, you include all these vegetables and fruits in your diet at least three times a day, in the form of salads, juices, milk shakes etc. Anti oxidant rich vegetables such as green peas, cauliflower, broccoli, tomato, papaya, onion, garlic and spinach are the best foods to be taken for reducing bad cholesterol.

Fiber Rich Oats:

Oats can play a vital role in making your self free from bad cholesterol. Beta glucan which is a soluble fiber is present in super quantities in oats, oat bran and oat meal. Thus, to reduce bad cholesterol, it is highly essential to take these in the form of cereals every day and to witness the best results, add oats to your break fast due to its easily digestible quality.The difference between oats and other fiber foods is that, oats can reduce only bad cholesterol or LDL in your body, where as good cholesterol or HDL remains at the same level.

Fats God For Health:

Are you wondered to know that certain fats like poly unsaturated and mono unsaturated fats are good in reducing bad cholesterol or LDL. Mostly these fats to reduce LDL can be obtained from plants and their products.The important sources of poly unsaturated fats are fish and oil extracted from sunflower. Monounsaturated fats are present in ground nut oil, olive oil and canola oil.

Yummy Chocolates:

Many researches have concluded that certain chemicals contained in chocolates are a good friend for your heart health.

Avoid Eating Red Meat:

The well known foods having low cholesterol such as turkey, fish, chicken should be taken often in your meals and red meat coupled with ground beef  having high cholesterol are  never good for those having health complications of heart.

Fish Is A Wonderful Food To Lower Bad Cholesterol:

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High levels of omega 3 fatty acids which are healthier for you are present in the wild red salmon. Other kinds of fish having more quantities of omega fatty 3 acids are scallops, perch, trout, haddock and so on.

Beer And Wine Are Good To Lower LDL:

A  quite good news for beer lovers is that, a couple of beers will have a very good impact in reducing bad cholesterol and intake of wine occasionally can also give the similar benefit to you.

Dangerous Foods Having Trans Fats:

Certain products like biscuits, pastries, french fries, dough nuts contain hydrogenated oils which may give rise to trans fatty acids or trans fats. These are completely artificial in their nature and some times can become harmful to your health.Trans fatty acids will increase LDL and reduce HDL. These are present in high quantities in processed foods and also in foods which contain partially hydro generated soy bean oil.

Apple, A Special Fruit:

A true miraculous fruit having innumerable health benefits is apple, so is the saying an apple a day keeps your cholesterol at bay. Specific studies conducted on animals have proven that poly phenols present in apples do a wonderful job of improving the lipid metabolism and also minimizes the generation of pro inflammatory molecules.A soluble fiber called pectin is a versatile anti oxidant which aids in scissoring the bad cholesterol being accumulated in blood vessels. By drinking 12 ounces of apple juice every day, you can lower your bad cholesterol by 50%.

Fiber Rich Food:

Most of the grains, fresh fruits and vegetables including their skin and seeds, contain huge quantities of dietary fiber along with many minerals. The vital role of these foods is found in controlling bad cholesterol by reducing your weight.

Garlic To Loosen Your Blood:

Garlic is an excellent reducer of bad cholesterol and can thin your blood stream. It’s another importance lies in stopping the blood being clogged in arteries and there by decreases heart diseases.

Amazing Role Of Walnuts:

The abundant poly unsaturated fatty acids present in walnuts can reduce blood cholesterol significantly. Approximately, taking 15 grams of walnuts every day absolutely lowers your LDL by 12%.

Vitamin Rich Brown Rice:

Magnesium and vitamin B are available in rich quantities in brown rice, a whole grain and a supplier of plenty of fiber to keep your heart healthy.