Diet Recommendations to Reduce Cholesterol Naturally
June 22, 2009
The cholesterol is a term used to illustrate a fatty substance generated by the liver and intestines in body. Excessive storage of cholesterol in the artery walls result in atherosclerosis, cardiovascular diseases and chronic cardiac failures. The medical records reveal that every year in United States of America, over a million people experience heart attacks and added ½ million die owing to the other heart diseases. The root cause behind elevated cholesterol level lays with inappropriate intake of saturated fats and hydrogenated oils in daily diet.
Cardiologists advise that to avert the elevated cholesterol levels, one should avoid consumption of diet containing over 7% calories from saturated fatty acids. It is best to consume less than 200 mg of dietary cholesterol during a day. Below given is a list of foods that an individual should include in diet plan to reduce the cholesterol levels in natural way.
Soluble Fiber – Foods like Oatmeal and oat bran are examples of soluble fiber, which acts as a reducing agent for LDL cholesterol devoid of impacting HDL cholesterol. It is advised to intake 5-10 gm of soluble fiber daily to reduce LDL cholesterol up to 5% in few days.
Omega 3 Fatty Acids – The inclusion of Omega 3 fatty acids in diet plan is recommended by the American heart Association. Fish is a good source to obtain protein as well as Omega 3 fatty acids. The AHA further emphasizes on having fish at least 2 times during a week to reduce the LDL and raise HDL cholesterol levels in body. Fishes like mackerel, sardines, salmon and trout are some examples of recommended fishes.
Nuts – Nuts are known for their richness in fiber, antioxidants as well as phyto-nutrients. Almonds, hazelnuts, peanuts, pecans and walnuts are some of the nuts which are approved by the FDA in year 2003 owing to their advantages in reducing the LDL cholesterol levels. It is highly recommended to constrain the consumption of nuts to a maximum of 1.5 ounces per day owing to the amount of high calories present in them.
Soy – Food products containing soy is a proven substitute of animal products. It is accredited for its benefits initially in year 1999, when FDA approved a soy health claim.
To naturally lower cholesterol, it is important to drink more water. Drink at least eight 8 oz. glasses of water a day. A diet that is high in soda and sweetened juices is more likely to increase your cholesterol. Try to limit the amount of these beverages that you drink on a daily basis.