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Food Choices to Avoid High Blood Cholesterol
Written By : Dr. James Pendergraft 
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First of all, let's understand what is cholesterol.

Well, cholesterol is a fat like waxy substance. It is found in the cells of the body. All the cholesterol that is required by the body is made by the body itself.

The human body needs cholesterol to make vitamin - D, hormones and some substances that digest the food we eat.

Cholesterol is also found in a variety of foods that we eat.

High Blood Cholesterol

Increased amount of cholesterol in the blood or high blood cholesterol results in an increased chance of getting a heart disease. There are no symptoms of high cholesterol, so people remain unaware of the higher rate of cholesterol in their blood stream.

Here, is a list of the food items that help to lower high blood cholesterol:

The food items that are low in saturated fat are the foods that must be taken to avoid high blood cholesterol.

Whole grain cereals: A whole grain is the one when all the three parts i.e. endosperm, bran and germ are there. Whole grains are very rich in iron, magnesium, vitamin - E and fibers along with a lot of anti-oxidants. Studies have revealed that people eating whole grains weigh less therefore, lowering the risk of heart attack by lowering the level of cholesterol.

Oat cereal: Oats are rich in manganese, dietary fiber, magnesium and selenium. If you consume just 3 grams of oats per day, the blood cholesterol level is reduced by 8 to 23%.

Flaxseeds: Flaxseeds are rich in alpha linolenic acids (ALA). Studies have shown that flax seeds help to lower the triglyceride levels in the blood. It also helps to lower blood pressure, therefore reducing the chances of a heart attack.

Vegetables: All the vegetables, like onion, spinach, carrots, broccoli, sprouts and cauliflower, beans etc. have known to lower the risk of any heart ailment.

Fruits: All the fruits, especially grapes, currants, strawberries, all citrus fruits, blackberries, raspberries and apples are laden with fiber, potassium, antioxidants and folate. They are very low in calories and fat.

Soy: the role of soy milk in lowering the high cholesterol level has been recognized all over the world. Soy is available in different forms like:

- Soy milk
- Tofu
- Soy cheese
- Soy nuts

Garlic: Garlic has the ability to lower the blood cholesterol level. It also acts as an anti-clogging agent of the blood vessels. It is recommended to stop taking garlic 7 days earlier than any surgery.

Nuts: proteins from the plants are found in nuts. Nuts like walnuts and almonds are rich in phytonutrients, vitamin- E, fiber and anti- oxidants. Plant sterols and mono unsaturated fats and omega 3 fatty acids found in nuts are shown to reduce the cholesterol levels.

Eggs: Studies have revealed that a healthy adult can have an egg everyday without having to worry about a heart disease. However, if you have high levels of cholesterol in your blood, you must not consume more than 2 egg yolks in one week.

 
 
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