Liver is the main production center of Cholesterol. Each of the cells transports the cholesterol to the entire body of the human beings. Cholesterol is very much needed for certain body functions like membrane building, hormone production, bile, the formation of sheaths for nerves and cell wall construction. But the excess amount of cholesterol is a major problem, which can cause for gall stones, mental problems, heart deceases and for high blood pressure in some people.
Controlled diet is the easy way to reduce the bad cholesterol. Some of the food tips to reduce the cholesterol.
Oatmeal and oat bran
Oatmeal has soluble fiber in it to reduce the low-density lipoprotein (LDL). Soluble fiber is very much helpful to reduce the absorption of cholesterol in the bowels. Eating of 1 1/2 cups of cooked oatmeal can provides you 6 grams of fiber. Kidney beans, pears, psyllium, apples, barley and prunes are also having soluble fiber.
Fish with omega-3 fatty acids
Eating of fatty fish can reduce the cholesterol in an effective manner. The omega-3 fatty acids in the fish can reduce the production of bad cholesterol and the blood pressure. Eating of atleast two servings of fish in a week is very much necessary.
Olive oil can reduce the “bad” (LDL) cholesterol by leaving the “good” (HDL) cholesterol intact. Olive oil contains a potent mix of antioxidants, which can reduce the production of bad cholesterol. Doctors recommend the use of 2 tablespoons (23 grams) of olive oil for a day, but recommends to avoid the “light” olive oils (more processed oil, light in color, with out fat and calories).
Walnuts, and almonds
The walnuts are rich in polyunsaturated fatty acids, which can reduce the blood cholesterol. Walnuts are also helpful to keep the blood vessels as healthy and elastic.
Almonds are helpful for reducing the cholesterol. Handful of almonds or walnuts can be use as daily routine.
Foods with plant sterols or stanols
Foods fortified with sterols or stanols are available in the market, which can help to block the absorption of cholesterol. Doctors suggest these type of foods for the people having the LDL cholesterol over 160 milligrams per deciliter (4.1 mmol/L).
These are some of the diet tips, which can control your cholesterol in an effective manner.