Cholesterol is one of the key ingredients that are needed for the production of vitamin D, bile acids and hormones, and it is produced by the liver. This isn’t an enzyme that dissolves in the blood, and because of this, it can be carried in the bloodstream.
Cholesterols are in the form of two carriers: On one end we have High-density lipoprotein (HDL), and on the other is low-density lipoprotein (LDP). LDP cholesterol is needed in limited quantities and is beneficial for the body to operate smoothly without any hiccups. What isn’t needed are high levels of LDL that can increase your risks of heart attacks exponentially.
What many need to understand is that cholesterol can be indeed controlled with the aid of plant-based diets. By means of packing your gut with food and oils, and with the absence of soluble fibers, you are priming yourself up and digging your own grave in the process. Some of the side effects when it comes to increased cholesterol (LDL) levels include:
- Difficulty sleeping
- Increased risk of developing diabetes
- Memory loss
- Muscle aches
- High blood pressure
- Increased risk of atherosclerosis and other cardiac ailments
Dietary Factors That Can Reduce LDL Cholesterol
Make sure to stock up on soluble fibers. These are in the form of soluble and insoluble fibers. Soluble fibers dissolve in water, and move like a gel along the intestinal tract; in the process, it ends up grabbing fats, bile salt, cholesterol and sugar. All of these are carried by the soluble fibers and it is then excreted.
Make sure to load up on foods like hummus, lentil stew, bean dips, oatmeal and barely—all of these are rich in soluble fibers. Other fiber rich vegetables include potatoes, eggplant, and carrots. You can also add dark, leafy greens that are rich in both soluble fibers and nutrients like spinach, kale and collard greens. You can load up on pectin-rich foods as pectin is a soluble protein that binds fatty substances to it, and cholesterol is part of the gang. Foods that are pectin-rich include citrus fruits, strawberries, grapes and apples.
To help tip the balance in your favor, you can cut short the intake of saturated fatty foods that are riddled with trans fats. You should cut down on the intake of sodium and refined sugars, too.
All in all, plant-based foods can help you to reverse cholesterol and lower the risk of heart diseases and diabetes by a large margin.