Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body’s cells. It’s an important part of a healthy body because it’s used for producing cell membranes and some hormones.
Cholesterol primarily comes from two sources: your body and food. Your liver and other cells in your body make about 75 percent of blood cholesterol. The other 25 percent comes from the foods you eat. Both HDL and LDL cholesterol perform vital functions in your body.
Food Tips To Normalize Cholesterol
Low Sugar Foods
Eat low sugar foods. Sugar affects insulin levels which can also raise cholesterol.
Avocado
The avocado contains fourteen minerals, no starch and very little sugar and therefore does not raise blood sugar levels but provides a high source of good monounsaturated fat. The avocado is also a great source of protein at 10 to 15%. They also contain beta-sitosterol which can inhibit cholesterol absorption in the intestine resulting in lower blood cholesterol levels.
Raw nuts
Almonds are especially good. Sprinkle a few on your cereal or add them to stir-fries. Soak them overnight in filtered water and you might find them easier to eat.
Omega 3 Fish Oil (or krill oil)
Use high quality molecularly distilled fish oil. The American Heart Association actually has approved fish oils as a proven item to reduce heart disease.
Extra Virgin Coconut Oil
Coconut oil is comprised of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. These fats are easy to digest and are actually good for you and help maintain normal cholesterol levels. Most vegetable oils are long-chain fatty acids and are not good for you. Coconut oil also contains lauric acid which helps strengthen your immune system. Whenever you need an oil to cook with, use extra virgin coconut oil instead of olive oil, vegetable oil, butter or margarine.
Extra Virgin Olive Oil
Olive oil is a rich source of monounsaturated fats( 77% fats) and also helps to prevent cholesterol damage.
Lecithin
Lecithin helps the body in the absorption of fats. Some research shows that it may lower cholesterol. You can obtain granular lecithin at health food stores.
Fiber
Soluble fiber, the kind found in oat bran or oatmeal, does help lower LDL and raise HDL. Various vegetables and also psyllium is a good source of fiber.
Red Yeast Rice
Red yeast rice has profound effects to lower cholesterol naturally. A double-blind, placebo-controlled study was published in the American Journal of Clinical Nutrition. It demonstrates that “red yeast rice significantly reduces total cholesterol, LDL cholesterol and total triacylglycerol concentrations compared with placebo”. But, beware because it is just like taking a statin drug and you want to avoid this if possible.
Exercise regularly
There is positive evidence that exercise can lower LDL cholesterol and boost HDL cholesterol. Take a brisk walk for at least 30 minutes a day or some other cardiovascular activity.
