What exactly are the foods to reduce cholesterol? Your cholesterol is high and you seriously don’t know what to do about it. You are confused about all the advice given on the internet, so what do you do? Plant-based foods have always been regarded to be good for cardiovascular health and to reduce cholesterol and keep organs healthy. But how many can you eat? Which are the best ones? Find the answers below.
What is cholesterol?
Your body contains three types of cholesterol. LDL (low-density lipoprotein) is bad cholesterol and HDL (high-density lipoprotein) which is good cholesterol. VLDL is a very low-density lipoprotein. It is also “bad” cholesterol and promotes plaque in your arteries. VLDL carries triglycerides and LDL carries cholesterol.
Just four plant-based foods are the winners to reduce cholesterol
As proven by countless studies and research, scientists have found four based foods proven to reduce cholesterol and maintain heart health. Till now it was considered a vegetarian diet with no saturated fat was the best way but not anymore. It is better to eat foods to reduce cholesterol especially foods that decrease LDL or bad cholesterol. These are:
Among foods to reduce cholesterol, nuts are an excellent snack to maintain your diet at the same time reduces your cholesterol. Eat nuts like almonds, walnuts, and pistachios that are high in unsaturated healthy fats and vitamins.
Plant protein is excellent for health and derived from soy-based foods like soy-based meat, soya milk. You can also try peas, chickpeas, lentils, and beans. It is a good remedy to reduce cholesterol.
Soluble fiber like barley, oats, psyllium husk, apples, oranges berries, and okra are fantastic foods for heart health and among the best foods to reduce cholesterol. There are other high sources of soluble fiber that you can find here.
Margarine enhanced with plant sterols
Margarine with plant sterols and cholesterol type compounds are good as foods to reduce cholesterol. These can be found in fruits, nuts, vegetables and cereals.
Diet recognized by major food department of government
Since 2011 research established that these were the major foods to reduce cholesterol, it has been approved by all government organizations and termed the portfolio diet. This is now being studied by the European Association for the Study of Diabetes to collect more viable evidence to firmly establish the benefits of the portfolio diet as a prescribed diet for heart health and to prevent cardiovascular disease. The study was first published in the journal Progress in Cardiovascular Diseases.
Lowers Cholesterol by 17%
These four major food sources were found to reduce cholesterol by 17%. The portfolio diet recommends 20 gms of soluble fiber, 42 gms of nuts, 50 Gms of plant protein and 2 gms of plant sterols that provide you about a daily consumption of 2000 calories.
The portfolio diet of these four major foods to reduce cholesterol also reduced triglycerides, inflammation and blood pressure. It also decreased LDL by 17%. It decreased the risk of heart disease by 13%. Co-author Dr. Hana Kahleova Ph.D. and director of clinical research for the Physicians Committee for Responsible Medicine says “Previous clinical trials and observational studies have found strong evidence that a plant-based diet can improve heart health.”
The portfolio diet is strongly recommended by doctors for heart health.
Dr. Hana also said that such foods to reduce cholesterol can improve overall cardiovascular health “Previous clinical trials and observational studies have found strong evidence that a plant-based diet can improve heart health.”
The authors concluded that there is a lot of evidence that shows how portfolio dietary patterns lead to a meaningful improvement in LDL cholesterol and firmly established risk prevention in cardiovascular disease for at least 10 years.