How To Reduce Cholesterol Levels?
Animal fats are consisted of various cholesterol and lower proportions of phospholipids. Major sources of cholesterol in our daily diets include poultry, shrimp, pork, beef, egg yolks and cheese. Infants also acquire an adequate amount of cholesterol from breast milk. We also get much less cholesterol from plant-based sources, but flax seeds, peanuts and other oil-rich foods typically contain compounds that can lower levels of serum cholesterol. People who seek to have healthy diet should consider avoiding sources rich in saturated fats such as fat-rich animal meat, some types of oil and full-fat dairy products. Dietary fibers are also essential for people who want to minimize illness caused by high cholesterol levels, like heart problems and stroke. Oat-related foods are known for beta-glucan, a unique type of soluble fiber that can reduce LDL cholesterol levels.
Oat fibers are different because they can reduce the LDL cholesterol levels, while maintaining the levels of HDL cholesterol. Studies also indicate that oat fibers could really help us in minimizing the overall risk of heart illnesses. People can maintain their low LDL levels and high HDL levels by consuming about 3 grams of oat fibers each day. We should also consume soy products to protect our body against hypercholesterolemia and various heart diseases. Like oat, it could also raise good cholesterol and reduce bad one. Soy protein could also prevent the oxidation process of LDL, so it won’t coagulate on our arterial walls. Several studies indicated the benefit of black and green teas for people with cholesterol and blood pressure problems. They contain substances that can inhibit blood clotting to further protect us against cardiovascular diseases.
Tea contains some amount of folic acid that can reduce risk of cancer and heart attack. Five cups of tea each day could provide us with 25 percent requirements for folic acid. Barley also offers unique health benefits for people with high risk of health problems. In fact, studies show that barley offer more pronounced cholesterol-fighting benefit than that of oats. Regular consumption of barley can reduce cholesterol levels until up to 15 percent. Beta glucan is also found in barley and it can retard cholesterol and fat absorption by the intestines. Fiber from barley can also bind bile salts and remove excess cholesterol from our body. Psyllium husk is a popular source for dietary fiver and it can also help us prevent cardiovascular disease, while lowering levels of triglycerides, LDL and serum cholesterols.
Health experts advise people above 20 years of age to check their cholesterol levels at least every five days; after 12-hour fasting a blood sample is taken and lab specialists will determine the lipoprotein level. After a certain age, the cholesterol levels may tend to increase. Doctors will be able to determine the HDL, LDL, triglycerides and total cholesterol levels. The actual causes of high cholesterol levels may vary on people, but could be caused by gender and lifestyle. There are steps we can take to reduce the overall cholesterol level, such reducing our body weight. We should also avoid consumptions of animal fats and perform physical activities regularly. Exercise could also keep the cholesterol levels low.