Cholesterol is described as a waxy, fat-like compound that is found in most body tissues including the nerves and the blood.
Cholesterol helps make the outer coating of different cells, makes up the bile acids that continuously work to digest foods in the intestine and also allows the body to make hormones and Vitamin D. High cholesterol increases the chances of stroke and cardiovascular disease.
There are two types of cholesterol- LDL (bad cholesterol) and HDL (good cholesterol).
Factors That Enhance The Risk Of High Cholesterol
There are several factors that enhance the risk of high cholesterol. Here we have jotted down a few common factors.
- Regular cigarette smoking damages the walls of the blood vessels. It may also lower the level of HDL (good cholesterol).
- Excessive body weight increases the risk of high cholesterol.
- Foods that are high in cholesterol like sugar, full-fat dairy products, and red meat can raise the cholesterol level.
- Exercises help to raise the levels of HDL cholesterol and also help to lower the levels of LDL cholesterol.
- Diabetes contributes to higher LDL cholesterol and also lower HDL or good cholesterol.
Foods That Help In Lowering Cholesterol Naturally
High cholesterol has no specific symptoms. Only a proper blood test can detect high cholesterol. According to researchers, the following foods help to lower the levels of high cholesterol.
Oat is one of the most well known foods that lower cholesterol level. Oat is a great source of manganese, molybdenum, copper, phosphorus, biotin, magnesium, Vitamin B1, chromium, fiber, zinc, protein and insoluble fiber.
Oat is full of insoluble fiber that helps to lower the levels of LDL. Oatmeal functions as a skin protectant. It protects the skin from various allergic infections and helps soothe skin that’s painful, itchy or damaged.
The presence of an amino acid, arginine helps oats play the role of immunity boosting food to enhance immunity. Those who eat Oats regularly are less likely to contract herpes, influenza. It effectively speeds up the process of wound healing as well as helps antibiotics to work more effectively.
It contains beta-gluten, a type of fiber that helps white blood cells to locate the specific site of infection and also enhances their ability to abolish bacteria once they get there.
The best low cholesterol diet should include green tea. Green tea lowers the levels of LDL (bad cholesterol) while boosting the levels of HDL (good cholesterol). Green tea is a great source of plant antioxidants known as catechins. Catechins actively assist liver functions. Green tea is a source of Vitamin k, Vitamin c, Vitamin A, and proteins.
The presence of Vitamin C in green tea aids in reducing joint pain by decreasing inflammation and by protecting tissues. Green Tea promotes sun damage protection by neutralizing the harmful effects of free radicals and lowers inflammation by blocking UV rays.
Ultraviolet light is an electromagnetic radiation, and it causes “erythema” that is known as sunburn and it is also one of the primary causes of skin cancer.
The absorption of energy from UV rays damage the skin cells causing wrinkles. When green tea is used with a sunscreen it effectively protects the skin from sunburn.
Green Tea polyphenols reduce the development of some signs of aging because of their anti-inflammatory and antioxidants properties.
Tips for healthy skin should include a combination of green tea with zinc oxide-based sunscreens as zinc oxide can not react with green tea.
The best cholesterol-lowering foods should include walnuts. Walnuts are a great source of magnesium, calcium, phosphorous, iron, potassium, zinc, Vitamin C, Vitamin A, Vitamin E, Omega 3 fatty acids, folate, glutathione, polyunsaturated fatty acids and amino acid arginine.
The presence of omega 3 fatty acids in walnuts helps reduce the levels of LDL (bad cholesterol).
Omega 3 fatty acids, glutathione and amino acid arginine immensely support the liver cleansing actions, mainly in detoxifying ammonia. The presence of folic acid in walnuts helps to reduce the lower back pains.
A walnut contains polyunsaturated fatty acids of both Omega 6 and omega3 and monounsaturated fats, but it is completely cholesterol free. Walnuts are rich in antioxidants that help protect the cells from free radical damage.
Various other health benefits of walnuts include reduction of the chance of cancer and heart disease. Alpha-lipoic acid is an antioxidant that is produced by the body, and it also helps to transform glucose into energy.
Walnut is one of the most important sources of Alpha lipoic acid which helps turn alpha lipoic acid into Omega 3 fatty acids in the body.
Regular eating of beans helps reduce cholesterol level. Beans are rich in proteins, Vitamin C, folate fiber and are low in calories. There is no food that is more fiber rich than beans and beans are rich in cholesterol-lowering insoluble fiber.
When the beans are sprouted, they become incredible sources of Vitamin C. The amount of Vitamin C enhances as the seed germinates.
Beans contain hyaluronic acid that is a vital anti-aging substance. Hyaluronic acid holds water what plumps the skin so that wrinkles are less visible.
Hyaluronic acid helps boost skin elasticity and increases collagen synthesis. It is one of the most essential components that play a pivotal role in the process of cell migration and proliferation.
A healthy diet for weight loss must include grapefruit. Due to the presence of antioxidants grapefruit helps lower the levels triglycerides and cholesterol. Grapefruit is a great source of copper, Vitamin A, Vitamin C, pantothenic acid, pectin, potassium, fiber and Vitamin B.
The presence of a flavonoid, naringin in grapefruit regulates enzyme activity in the liver.
Pectin helps to remove harmful toxins from the body. Being high in Vitamin C and antioxidants, grapefruit increases the production of the liver detoxification enzymes and enhances the natural cleansing process of the liver.
The presence of Vitamin C in grapefruit also helps to increase collagen production.
Olive oil is an essential food to reduce cholesterol level. Olive oil is the outstanding source of oleic acid; the common monounsaturated fatty acid found in the diet. It has been proved that monounsaturated fatty acid effectively lowers the levels of cholesterol.
Olive oil is rich in four major antioxidants which allow it to act as a moisturizer, cleanser and protector of skin. Olive oil helps to reduce the activities of oral bacteria.
Vitamin E and Vitamin A are the most important antioxidants. Vitamin E helps to neutralize the oxidant effect of free radicals that damage collagen, and it is the main reason of wrinkles, fine lines, and skin dryness.
Vitamin E reduces the chain reaction of free radicals. Vitamin A thickens and stimulates the Dermis and reduces wrinkles and enhances blood flow to the surface of the skin.
Almond is one of the most important good cholesterol foods. Almond is an oval nutlike seed of the almond tree. Almond is rich in Vitamin E, biotin, manganese, phosphorous, copper, Vitamin B2, fiber, magnesium, polyunsaturated fatty acids and molybdenum. Rich in polyunsaturated fatty acids, almonds keep the blood vessels healthy and also boost the levels of HDL( the good cholesterol).
Regular eating of almond prevents stroke, diabetes and also aids in good brain function. Almond oil helps to improve the condition and appearance of the skin, and it is also known as the best lubricator for dry skin. Almond oil reduces dark circles, signs of aging, tanning, wrinkles, fine lines as well as it removes dead skin cells and impurities.
Avocado is rich in monounsaturated fatty acid that helps to enhance the levels of HDL (good cholesterol) while lowering the levels of LDL( bad cholesterol).
Avocado is a nutrient dense superfood that helps the body produce glutathione. Glutathione is a compound that is immensely necessary for the liver to clean harmful toxins. It helps to remove artery destroying toxins from the blood.
Avocado is an outstanding source of Vitamin E, which protects the skin from damage and also protects skin cells from oxidizing. It is a great source of omega 3 Fatty Acids.
It prevents cancer and enhances collagen production. Avocado oil is ideal for dry and damaged skin because it helps to regenerate and rejuvenate skin. It is high in plant steroids that aid in the reduction of age spots.
Next time you hit the vegetable market, definitely buy the above-mentioned cholesterol reducing foods and don’t forget to share your health tips with us.