Some people despise to have cholesterol enriched foods fearing it will spike up LDL (Low Density Lipoprotein) level in their blood, which is bad cholesterol. But new researches now claim that certain cholesterol enriched foods like eggs and shrimps don’t affect the blood cholesterol level, as it was once assumed. In fact, to the great pleasure of all diet followers, nutritionists have now come up with names of those food items which don’t raise the cholesterol level but lower it.
Among nuts, walnuts help decrease LDL- the bad cholesterol by their unsaturated fats, which are healthy. Even pistachios, hazelnuts and almonds play an important role in lowering the level of bad cholesterol.
Next come oats and beans with their magic ingredient that is soluble fiber. These soluble fibers kick out all the bad cholesterol out of the body before it does anything bad and is a major booster of digestive health. Instead of a diet of meat, one can relish a healthy meal of cold or hot oat cereals and try various recipes of beans.
Avocados are all time favorites with nutritionists. They are enriched with mono-unsaturated FA (fatty acids) and deplete LDL level. A tasty and healthy spread of mashed avocados can be used as a dip or on sandwiches instead of fat laden chips or mayo.
Stanols and sterols are contents of plant-based stuffs, which can flush out cholesterol and must be added in the meal. Their important sources include olive oils, wheat bran, and germ, Brussel sprouts, almonds, sesame and peanuts. Intake of these food stuffs around 2–3 g a day help lower LDL nearly around 14%.
According to nutritionists, a person’s general diet routine can also diminish cholesterol level. One of the options is the Dietary Approaches to Stop Hypertension or DASH, which can also decrease Blood Pressure, and the TLC (Therapeutic Lifestyle Changes) diet, which allows up to 35% of calorie intake daily. This diet also boosts intake of more vegetables, fruits and omega-3 laden fish.
Foods like cream, butter and red meats which are full of saturated fat are to be avoided as much as possible as they are great in spiking levels of blood cholesterol.
Edward Ordway, with a BSc (Hons) Business & Management degree, is been working as a Senior Content Writer for 3 years in our organization. He is given the accountability to write articles and blogs associated with the world of Business, comprising deals & agreements, mergers & acquisitions, cryptocurrency, stock market, and other trending topics. Edward, in free time, travel around to new places and share the experiences through his personal blog.