For every health conscious individual, it is crucial to take cholesterol-friendly diet while ensuring no burnout in the body. People just have to pay attention on what they are eating and what impact they have on different body organs. Since cholesterol is one of the common health concerns, they should pay attention on their diet. It must involve such food items that play a significant role to keep cholesterol level in control.
However, for those people, who have been suffering from high cholesterol, there is no better option than to consume low cholesterol meals. There must be such food items that have proven effects on controlling cholesterol level. Yes, cholesterol can be treated naturally. People just have to know what items they have to eat and how to get them replaced whenever needed.
Cholesterol Free Food List
1. Avocado Oil Instead of Olive Oil
Pressed from the avocado pulp, avocado oil has turned out to be the best replacement for olive oil. It helps to fight against high cholesterol. With its buttery flavor and beneficial monounsaturated fats, avocado oil has been included in the cholesterol free food list. The best part of having monounsaturated fats is that it helps in preventing the heart from LDL cholesterol level. It also improves high blood pressure in the body. Avocado oil also works as an highly efficient antioxidant with its high proportion of vitamin E to treat inflammation.
How to use it: There are no limitations in its consumption. Just like extra-virgin olive oil, use avocado oil as dips, pesto or drizzle on sliced tomatoes. People can also cook this oil on medium-high heat to sauté vegetables and meats.
2. Eat Sablefish Instead of Salmon
Also known as block cod, sablefish is famous for having pearly-white buttery meat while its texture is just like halibut. It lies in the cholesterol free food list with its high Omega-3s content and can be taken in different ways. Whether people want to steam, grill, bake, poach, broil or make fillets, sablefish keeps its nutrients and benefits.
3. Eat Parsnips not Carrots
Known for their slightly sweet and nutty flavor, parsnips are responsible for providing up to 60% of fibers. They are needed to reduce bad cholesterol and prevent the heart from serious diseases. Fibers are recommended to keep people feel full for a long time period. While, they also ensure ample supply of many nutrients, like folate, potassium and vitamin C.
Here, people should remember one thing that parsnips taste good when cooked properly. Even, they can be chopped and added to soups and stews or roasted to enhance their natural sweetness.
4. Eat More Almond Butter than Peanut Butter
As compared to peanut butter, almond butter contains more magnesium, calcium, phosphorus and monounsaturated fats. It gives more strength to the body to reduce high cholesterol. So, add to smoothies, spread on toasts or eat with oatmeal and let the body to fight against bad cholesterol.
5. Black Lentils are Important
Due to their resemblance with beluga caviar, black lentils are also called beluga lentils. They used to be less earthy-tasting as compared to other types. They carry 10 gms of fiber and 12 gms of proteins in halfcup. For better results, people can rely upon anthocyanins (antioxidants) that cleanse the body from harmful elements. Being included in the cholesterol free food list, black lentils are added in salads with chopped vinaigrette and veggies.
6. Hemp Seeds
With a nutty, toothsome flavor, hemp seeds have turned out to be one of the delicious and effective food items. It helps to combat heart diseases with cholesterol exercise. With a significant amount of proteins, they ensure sufficient supply of iron, magnesium, potassium, fiber and vitamin E. People, focusing more on cholesterol-friendly diet, have better chances to avoid heart diseases. Studies have proven that hemp seeds hold an amazing ratio of Omega-6 and Omega-3 fatty acids. They are extremely beneficial to keep the body energetic and lively.
7. Drink Matcha Tea
Although green tea is a good source of catechins, a type of antioxidants, it also increases cholesterol and blood pressure. On the other hand, matcha tea is famous for keeping these numbers in control. With whole tea leaf grounded into fine powder, it gives 137 times more EGCG, an antioxidant, than traditional green tea.
It can be taken as a warm drink or added in smoothies, salads or homemade ice creams for a different taste.
8. Eat More Plantain
With better realization of its responsibilities, plantain prides itself for providing an ample amount of nutrients. It is rich in vitamin C, vitamin A, potassium and vitamin B6 that improve overall health of the body. It strengthens heart muscles and ensures proper beating as needed.
9. Soba Noodles are Good
Famous as the nutty-tasting Japanese noodles, soba noodles are the effective food items to treat cholesterol naturally. They are made up of buckwheat, dietary fiber, minerals, whole grain with high vitamins and rutin, an antioxidant.
Here, one thing to mention is that soba noodles are gluten-free. People just have to check the ingredients before planning to include them in their diet. Be sure to go for those soba noodles that are purely made from buckwheat on’t eat the combination of wheat flour and buckwheat flour.
10. Quinoa Flakes
Tired of eating oatmeal? Want some change to reduce cholesterol? Then go for a bowl of quinoa porridge. Just like oats, they are steamed and rolled for that flat texture. Their cooking time is lesser than regular quinoa, meaning that they contain more nutrition and health benefits. People just have to pay attention on how much they should be taking on regular basis.
Apart from the above cholesterol free food list, there are many more options to take into consideration. People can ask for recommendations from those who have received satisfactory results before. Whether they want to strengthen heart muscles or reduce cholesterol, food consumption remains an important factor. They just have to find out which item to eat at the right time.