Diet plays an important role in lowering cholesterol. It is easy to ease one’s way into a shockingly high cholesterol level. However, the reverse is true as well. Changing what one eats can lower thair cholesterol and improve the armada of fats flowing through the bloodstream. A few simple tweaks to a person’s diet, along with exercise and other healthy habits may be helpful in lowering cholesterol. At The Surgeon’s Scrubroom, we want to help you live a healthy life by giving you a heart–healthy grocery list of foods that lower cholesterol.
Lowering cholesterol requires a two-pronged approach: Add foods that lower the bad cholesterol, LDL, carrying particle that causes arteries to clog, and cut back on foods that boost this harmful cholesterol. Without this step, one will be engaging in a holding action instead of a complete victory.
In With the Good
Different foods lower the level of cholesterol in different ways. Some provide polyunsaturated fats that directly lower the bad cholesterol. Some give soluble fiber that binds cholesterol in the digestive system and drags it from the body before it gets into circulation, while some contain plant stanols and sterols that prevent the body from absorbing cholesterol.
Some of the foods to eat to lower cholesterol include:
• Barley and other whole grains
• Okra and eggplant
• Vegetable oils
• Citrus fruits, strawberries, grapes, and apples
• Foods rich in stanols and sterols
• Fatty fish
• Fiber supplements
Out With the Bad
Protective HDL drifts downwards and bad LDL creeps upwards mainly because of the diet and other lifestyle choices. In addition, some people may be genetically geared to respond more rapidly to what they eat. However, genes are not something that one can change. To keep cholesterol down, people should minimize their intake of the following foods:
• Saturated fats
• Trans fats
When it comes to eating your way to lower cholesterol, it is important to add several foods that lower cholesterol in different ways than to focus on one or two. Of course, adopting a cholesterol–lowering diet requires attention and commitment. It also requires one to expand the variety of foods he/she usually puts in the shopping cart and getting used to new flavors and textures.
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