Super Foods to Reduce Cholesterol

Cholesterol is a waxy substance that is vital for the body to perform various functions. Our body takes cholesterol from foods like meat, eggs, and dairy products. However, if it becomes excessive, it starts circulating in the bloodstream, causing several serious problems such as heart disease and stroke. Fortunately, there are some super foods that can help reduce the level of cholesterol in our body.

Some researches have proved that garlic can control cholesterol level in our blood. It is advisable to use garlic in cooking to reduce cholesterol and protect the heart. Spring onions and onion belong to the same allium family of garlic and they can also be included in our diet. Legumes are rich in dietary fiber and contain all protective nutrients. They can lower the cholesterol level. Legumes include dry beans, peas, lentils and soy products. They are low in fat content and are good for our health.

Olive oil is another super food that can control cholesterol. It is rich in monounsaturated fatty acids and Vitamin E. Research has shown that foods that are rich in monounsaturated fatty acid can reduce low density lipoprotein cholesterol. Besides, they can increase good high density lipoprotein cholesterol that is good for overall health.

Nuts are also effective in reducing the level of cholesterol in the body. We can include walnuts, almonds and pistachio in our diet. Fish is an excellent food that fights against cholesterol. We can take mackerel, salmon and herring regularly to reduce and control the cholesterol levels. Omega-3 enriched foods play a vital role in reducing high cholesterol. Flaxseed, tofu, soybeans, walnuts and salmon are some of the food that contain Omega 3 fatty acids.

Full cream dairy products have high saturated fat contents and we should avoid taking them if we have increased cholesterol levels. Instead, we can take fat free yogurt, cottage cheese, and other dairy products. These foods are rich in protein and calcium, so they are essential for our health.

Fruits and vegetables do not contain fats. We can consume plenty of fresh fruits and vegetables that lower the cholesterol level and protect our heart. Moreover, fruits and vegetables are excellent sources of vitamins and minerals. We can take citrus fruits like oranges, lemon, grapefruit and berries to reduce the risk of heart disease.

Grains and cereals that are unprocessed have high insoluble fiber, but they are low in fat and cholesterol. We can include oats and oat bran in our daily diet, which can actively help reduce blood cholesterol.

Sandra J. Smith is a young mom, who has accepted the challenge of momsdietstories.com losing weight, after having two kids. She has lost more than 80 pounds by managing her diet and following innovative momsdietstories.com/food weight control methods.