Nigeria Food that can reduce cholesterol levels; evidence studies shown that there are Abundance of essential nutrients needed for optimization of cholesterol levels.
What is High cholesterol
High cholesterol is an abnormal raise in blood cholesterol which may lead to coronary heart disease.
Despite the role cholesterol plays in the body, elevated levels of cholesterol, specifically low density lipoprotein (LDL) is noted for the development of atherosclerosis – primary causes of heart disease.
There are factors that can increase your risk of high cholesterol including obesity, gender, lack of exercise, alcohol, smoking to name but a few.
However, standard for cholesterol levels include;
Total blood cholesterol; 200mg/ dL
LDL cholesterol levels less than 100mg/dL
HDL cholesterol levels above 60mg/dL
Triglycerides, Less than 150mg/dL
Food That reduce cholesterol levels
1. Leafy green vegetables
Vegetables such as okazi, utazi, ugu, Uziza Leaves, Nchuawu leaves, Okra, cucumber, oha leaves tomatoes are store-houses of dietary fiber, phytochemicals, vitamins and minerals play a significant role at optimizing your cholesterol levels.
They have low calories, meaning they don’t negatively impact on the cholesterol levels unlike carbohydrates dense- food.
Vegetables are linked to a lower risk of heart disease.
Natural compounds like caroteneoid serve as antioxidant which helps eliminate dangerous free radicals that contributes to hardened arteries, a leading causes of heart disease.
Importantly, they aid in reducing cholesterol by binding to bile acids and ensure that your body excrete more cholesterol.
2. Fruit
Fruits are very essential terms of regulating blood cholesterol levels. Fruits like orange, mangoes, guava, watermelon among others.
They’re loaded with vitamins, minerals, dietary fiber, and natural compounds.
Thanks to Avocados as it possesses monounsaturated fat which aid in lowering bad cholesterol and enhence good cholesterol.
Vitamin C found in fruit is very helpful at inhibiting oxidation of cholesterol.
3. Grains
Consuming substantial amount of grains can help regulate blood cholesterol as they are excellent source of dietary fiber and natural compounds.
Study conducted shown that replacing of refined grains to whole grains assist in moderating blood cholesterol.
Therefore, you can add Millet, brown rice, corn in your food plans as they possess antioxidant which fight against oxidation of cholesterol.
4. Legumes
Legumes are beans, soybeans, black beans. They are packed with dietary fiber, antioxidant and protein.
Dietary Fiber helps in reducing excessive absorption of cholesterol in the body.
Whereas antioxidant is known for scrapping out free radicals which are capable of decreasing formation of oxidation of cholesterol – main causes of atherosclerosis.
Research has linked adequate consumption of legumes to lower risk of hearts disease.
Another study revealed that eaten 100 grams of legumes per day can greatly lower bad cholesterol ( HDL) and significantly raise good cholesterol (LDL) (1)
5.Vegetable oil
There is Abundance of Monounsaturated fat and polyunsaturated fatty acids in vegetable oil such as olive oil, peanut oil, Sunflower oil and groundnut oil.
Regular intake of monounsaturated fat rich-food has been associated with regulation of cholesterol levels.
Equally, vitamin E, antioxidant helps in preventing accumulation of toxic substance or free radicals in the walls of arteries.
You can also benefit from eating foods packed with Avocados oil, as monounsaturated fat may aid in inhibiting inflammation.
6. Nuts
Nuts are good sources of monounsaturated fat, zinc,vitamin E, polyunsaturated fat.
Zinc may act as antioxidant which is responsible for neutralizing dangerous substance that cause oxidation of cholesterol.
7. Adequate fatty fish
Some fish like salmon, mackerel, sardine are good sources of monounsaturated fat and polyunsaturated. Monounsaturated fat is known for improving your good cholesterol, moderate total triglyceride and bad cholesterol.
Conclusion
High cholesterol is a life-threatening disease worldwide, thanks to Nigeria Food that reduce cholesterol levels.
However, it is important you consult a dietitians for expert purposes.
