How to Reduce High Cholesterol
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How to Reduce High Cholesterol

To sustain its normal activity, the body requires very small amount of cholesterol. But when cholesterol is made in excess, it accumulates in the bloodstream and consequently deposits in different places inside the body, e.g. to the interior walls of arteries, soft tissues and body organs. This in turn, obstructs the normal flow of blood.

Cholesterol is a solid, fatty and viscous substance present in blood, which is made by the liver and it exists in all animal cells. It is vital for the body to constitute cell membranes, and is required in the formation of certain hormones and bile acid.

To sustain its normal activity, the body requires very small amount of cholesterol. But when cholesterol is made in excess, it accumulates in the bloodstream and consequently deposits in different places inside the body, e.g. to the interior walls of arteries, soft tissues and body organs. This in turn, obstructs the normal flow of blood.

Cholesterol cannot be dissolved by the blood, and hence it blocks the coronary arteries giving rise to cardio-vascular diseases.

How to reduce high cholesterol by consuming foods?

By consuming foods low in cholesterol, we can reduce high cholesterol and live a healthy life with a healthy heart.

To prevent cholesterol buildup in the body, we must know the cholesterol content in the foods we eat, and take it in limited quantities such that it is not harmful for the body.

In general, a standard practice is to eat fruits, whole vegetables, and unprocessed foods; and replace red meats with fish.

Here is a list of low cholesterol foods that are very good to reduce high cholesterol:

Grains: Oatmeal is one of the best foods that is very low in cholesterol. It also helps to reduce high cholesterol due to its high soluble fiber content. Similar whole grain foods that are low in cholesterol include breads and pastas, barley and flax seed.

Fruit: Fruits are very good lowering cholesterol. Fruits are naturally high in soluble fiber, and additionally, many fruits are also rich in antioxidants. Prefer whole fruit over its juice.

Vegetables: All vegetables are of high worth in reducing high cholesterol, as they are also high in soluble fiber, like fruits and grains. The following vegetables are good to lower cholesterol - all types of beans, avocados, carrots, broccoli, cabbage, corn, cauliflower, kale, cucumbers, leeks, olives, lettuce, onions, potatoes, peppers, spinach, soybeans, sweet potatoes, tomatoes, watercress and turnips. Vegetables are also excellent sources of vitamins and minerals.

Condiments and Spices: Garlic is known for its natural cholesterol reducing properties for centuries.

Olive and olive oil: Olives, its extracts, and olive oil are very effective in reducing cholesterol. While cooking get "extra virgin" olive oil, rather than the "light" type. Extra virgin oils are more cholesterol lowering because they are less processed than the light ones.

Fish and meat: Fatty fishes like salmon, mackerel, herring, trout, tuna and poultry are low in cholesterol, as compared to red meat. Many fatty fishes are also rich in Omega 3.

Dark chocolate: Dark chocolates not only reduce high cholesterol, it is also effective in lowering blood pressure.

Nuts and seeds: These also present large amounts of minerals, vitamins and are high in dietary fiber, and excellent for great metabolism. Its low calorie content makes it versatile for weight management. Tree nuts like walnuts, pistachios, almonds and Brazil nuts are a tasty and wonderful way to lower the cholesterol. They are also packed with nutritious oils proven to reduce high cholesterol.

Other ways to reduce high cholesterol

Medications to reduce high cholesterol: Statins and fibrates are good medicines to reduce high cholesterol. Statins are used to reduce LDL cholesterol by 20 percent to 50 percent.

Exercising and walking to reduce Cholesterol: Regular exercising and walking not only help to reduce bad cholesterol (LDL) but also help to raise good cholesterol (HDL).

Avoid using saturated fats: Try to avoid saturated fats like butter as much as possible. Olive oil, canola oil and vegetable oil are good to reduce high cholesterol.

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