One residue of a hectic lifestyle is the increasing levels of cholesterol in our bloodstream, which then becomes a burden and a battle to reduce. The current medication that’s prescribed to reduce this bad cholesterol are known to have certain side effects, such as muscle cramps, brain cramps, and fatigue.
Cholesterol is similar to a wax like substance which is found in the cell membranes of the tissues, carried by blood plasma. Cholesterol is a sterol, a combination of a steroid and alcohol, also known as atherosclerotic plaque.
The body needs certain levels of cholesterol to form, this to sustain the cell membranes, while also assisting in the production of bile along with helping the metabolism of fat soluble vitamins.
What happens over time, however, is that cholesterol begins to build up on the artery walls, a condition that’s known as atherosclerosis. This condition was once thought to be an affliction of the elderly.
This until a test was conducted on a group of soldiers, which found high deposits of the waxy cholesterol substance on their artery walls in approximately 75% percent of the test subjects. Their average age was 22 years old.
At the time, the findings were astonishing to the scientific community, as high levels of the “bad” cholesterol is known to be the onset of heart disease.
LDL Cholesterol And HDL Cholesterol
It’s known that there are two different types of cholesterol, the bad being the low-density lipoproteins (LDL) and the good being the high-density lipoproteins (HDL).
High levels of the LDL cholesterol has been linked to heart disease, while high levels of the HDL cholesterol is known to reduce heart attacks. It’s estimated that around 25% percent of the population is at a risk of heart disease, this due to atherosclerosis.
It’s also estimated that around 10% percent of these have exceedingly high levels of the LDL cholesterol, and the doctors have no other choice but to prescribe the cholesterol reducing medication.
Natural Foods Which Lowers LDL Cholesterol
There are a group of foods which are known to naturally lower the levels of the LDL cholesterol. These include fiber-rich foods, which are particularly known to be beneficial.
They not only lower the bad cholesterol, but will also aid in bowel movement and function, which lowers the risk of colon and bowel diseases. There are also other foods which are able to help the body to fight these unwanted deposits.
Fiber-rich Foods
Particularly barley, oat bran, and wheat bran. They can be eaten in cereal form for breakfast or added to other foods. Pearl barley, for instance, are excellent in soups.
Fresh apples and pears are also known to have high amounts of soluble fiber, and as a result should be consumed on a daily basis.
Beans And Pulses
These are low in fat and an excellent source of fiber. They also contain lecithin, which is a nutrient that lowers the unwanted cholesterol. Try incorporating fava, kidney, borlotti, along with other dried beans into your diet.
There are many different types of lentils along with pulses which are a delicious additions to soups and stews.
Avocados
Avocados are singled out since they contain high amounts of natural monounsaturated fat, which is known to reduce LDL cholesterol, while having other beneficial health benefits including anti-disease properties.
Raw Carrots
Carrots are rich in a fiber known as pectin, which minimizes the bad cholesterol. There are also a number of fruits which contains pectin, notably apples, raspberries, strawberries, citrus fruits, and other fresh red or black berries.
Shitake Mushrooms
Which are popular in Japan, includes a compound known as lentinan, which lowers cholesterol. It’s also thought to have anti-disease properties while boosting the immune system.
Garlic
Garlic by most is considered a super food which is well known for its blood thinning ability. It also contains the substance allicin, which helps in preventing the body to retain LDL cholesterol.
There is evidence that consuming an equivalent of one clove of garlic on a daily basis has the ability to lower the bad cholesterol by up to 15% percent.
Ginger
Ginger has long been used by the Chinese as a medicine for centuries as it’s known to have numerous benefits, including reducing cholesterol. It can easily be added to enhance stir-fry’s, especially when combined with sesame oil and other vegetables.
Various Nuts
Most are naturally high in Omega-3 fatty acids, a substance which is known to battle bad cholesterol. The most beneficial nuts being walnuts, hazelnuts, pecans, and almonds.
Sesame Seeds
Are extremely rich in phytosterols, which is a compound that’s known to substantially reduce levels of LDL cholesterol. Other foods that contain phytosterols includes vegetable such as asparagus, celery, spinach, lettuce, tomatoes, and squash.
Canola Safflower Soybean Olive Oils
Are all monounsaturated fats which are all good sources of Omega-3 fatty acids. Research shows that they’re able to decrease the buildup of atherosclerotic plaque.
Salmon Sardines Tuna And Mackerel
Which are healthier alternates to obtaining Omega-3 fatty acids in the body compared to most of the oils. They have superior natural health benefits, while also being essentials for better brain and eye health.
Fresh Alfalfa Sprouts
Alfalfa sprouts in particular contains a substance known as saponin, which is known to obstruct as well as inhibit the formation of atherosclerotic plaque on the walls of arteries.
Having High Levels Of “Bad” Cholesterol
It could be a family trait of having high levels of cholesterol. If so, then it’s best to avoid all forms of processed and prepared foods, or foods which contains animal fat, fried foods, high-fat dairy products, and saturated and trans fats.
The key to lowering bad cholesterol is by adopting a healthy balanced diet which contains plenty of soluble fiber, fruits and vegetables, and cardiovascular exercises on a daily basis.