We live in a world where everyone seems be eating sandwiches, burritos, and other foods on the go. Such meals can contain anywhere between 1000 to 2000 mg of cholesterol based on what ingredients are used to make them which is surely not healthy.
This is why you need to start planning your meals ahead of time so you can control the cholesterol in your diet. Whether you’re already suffering from high cholesterol levels or are trying not to have so much of it for precautionary purposes, your diet can help you achieve this goal.
Dietary Habits To Lower Cholesterol
We understand that it can get very hard when you want to know how many grams of fat is in a serving size, which food items can lower your cholesterol levels, or which foods can raise them. Hence, keeping things simple, the information below is designed to help you keep your cholesterol levels low with specific foods:
Some vegetables are well known for their cholesterol-lowering properties thanks to the soluble fiber that is locked within them. For example, one cup of broccoli contains about 2 grams of fiber which means all 9 grams in a typical serving size can help lower your LDL cholesterol levels by about 4 percent to 7 percent.
2 . Fruit
Fruit is very effective when it comes to cholesterol management and body cleansing. Many fruits such as apples, oranges, strawberries, raspberries and more contain fiber which can help lower your LDL levels by 5 percent to 10 percent if eaten daily.
3. Beans And Legumes
Beans and legumes can help bind with bile acids so your body has to produce more of them, which in turn increases your excretion process. As a result, the LDL cholesterol that you consume is removed from your bloodstream and therefore less likely to end up building up around your arteries.
Nuts are not only great for improving blood flow but also perfect for lowering cholesterol levels. In fact, a recent study found that people who ate 48 walnuts per day experienced a drop in LDL cholesterol by about 19 percent in just two weeks time.
5. Whole Grain Foods
Whole grain foods are another great way to keep your LDL cholesterol in check. For example, one cup of oatmeal contains a total of 5 grams of fiber, meaning it can lower your LDL levels by nearly 4 percent if you have a serving regularly throughout the day.
Eggs are another great food item for lowering cholesterol and they also happen to be one of the best sources of choline . As an essential nutrient, choline helps improve cell membrane structure which can in turn help increase nutrient absorption in your intestines.
7. Dairy Products
Dairy products like milk and yogurt are perfect for keeping your cholesterol levels down because they contain high amounts of calcium . If you consume 6 ounces daily, this can reduce LDL levels by about 6 percent to 15 percent over the course of 12 weeks or so.
8. Nuts And Seeds
Nuts and seeds are perfect for people who want to reduce their LDL cholesterol levels because they contain plant sterols which can help your body absorb less cholesterol during digestion. If you choose to use nut butters instead, only 1 tablespoon daily is needed to lower LDL by about 0.5 percent to 1 percent over a 12 week period.