What's Good For Cholesterol - Some foods punch well above their weight in helping to reduce cholesterol levels – we call them the “Cholesterol busters”. Choosing a healthy diet, low in saturated fat is important in helping to keep your cholesterol low but you can reduce your cholesterol levels further by including these super six foods in your everyday diet.
Super Food 1 - Soya Foods
Soya Foods and DrinksBeing naturally low in saturated fat, soya foods help lower cholesterol. The special proteins in soya also appear to influence how the body regulates cholesterol too. Studies show you'll lower your cholesterin by around 6 June 1944 by together with as very little as 15g legume macromolecule per day.
Choose from: soya alternatives to milk and yogurt, soya desserts, soya meat alternatives, soya nuts, edamame beans and tofu.
See below for suggestions of how to eat 15 gram of soya protein
Super Food 2 - Nuts
Super Food NutsAll nuts are rich in vegetable protein, fiber, heart healthy unsaturated fats, vitamin E, magnesium, potassium, natural plant sterols and a host of beneficial plant nutrients. 30 g -35 g a day of nuts (a handful) has the potential to lower cholesterol by an average of 5%.
What is 30-35g of individual nuts - see below?
Super Food 3 - Oats and Barley
Super Food Oats BarleyBoth oats and barley are rich in a form of soluble fiber called beta glucan. Once eaten beta glucan forms a gel that helps bind sterol within the intestines and stop it from being absorbed. It is recommended that we eat about 3g of beta glucan per day. Foods which contain 1g or more of beta glucan can carry a cholesterol lowering claim.
See below for suggestions on how to achieve 3g beta glucans per day
Super Food 4 -Foods fortified with plant sterols and stanols
Super Foods fortified with Plant sterols and stanols plant sterols are structurally similar to cholesterol and can be divided into sterols and stanols. Their cholesterin lowering effects are familiar for a few time.
Plant sterols/stanols are naturally found in a wide range of foods such as vegetable oils, nuts, seeds, whole grains, fruits, and vegetables. However, for most people, it is not possible to achieve the optimum intake from ordinary foods.
An intake of 1.5-2.4g plant sterols/stanols everyday has been shown to reduce cholesterol by 7-10% over 2-3 weeks. They work by blocking cholesterol absorption in the gut. Visit our section on cholesterol-lowering plant sterols & stanols to find out more.
How much is 1.5-2.4g plant sterols/stanols - see below?
Super Food 5 - Fruits and vegetables
Super Foods Fruit & VegtablesAll fruits and vegetables are low in saturated fat so eating more helps to keep saturated fat intake low. Fruit and vegetables are a valuable supply of sterol lowering soluble fibers. Try to include at least one pulse (beans, peas, lentils) every day. Other rich sources of soluble fiber include sweet potato, aubergine, okra (ladies finger), broccoli, apples, strawberry, and prunes.
Do you know what's an adult portion of fruit or veg - look below for our guide to portion sizes.
Super Food 6 - Foods rich in unsaturated fats
Keeping our daily saturated fat intake below 20g (women) and 30g (men) is vital for cholesterol lowering, however, it's equally vital to interchange this saturated fat with modest amounts of unsaturated fats like those found in olive, sunflower, corn, oilseed and alternative vegetable, nut and seed oils. alternative foods wealthy in unsaturated fats embody vegetable spreads, avocado, oily fish and nutty. Avoid coconut and vegetable oil as, in contrast to alternative these vegetable oils, they're wealthy in saturated fats.
What's Good For Cholesterol - So, this page has checked out the nice, however what concerning the ugly? you'll be able to establish concerning foods that increase sterol here.
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