These days, it seems like the world is raging a massive war against cholesterol. Almost all media outfits anywhere that is concerned about health is talking about how to fight cholesterol. What is this cholesterol enemy, and why do people oppose it?

Cholesterol is actually a type of fat that is being produced by the intestines or the liver. Cholesterol, per se, is not an enemy for it is an essential part of the cell membrane of the human body and can assist in the fluidity of the outer lining of the cell. As such, cholesterol may be found anywhere in our body.

But there are two types of cholesterol. The high-density lipoprotein (HDL), also called as the good form of cholesterol, pulls out cholesterol from walls of the artery and deposits them to the liver to be metabolized. By doing this, it prevents clumping of cholesterol in the arterial wall and reduces diseases such as atherosclerosis. Its opposite, the LDL, or low-density lipoprotein, works the other way around, which can lead to increasing risk of developing coronary heart disease. Because of this, there is a growing awareness to combat accumulating cholesterol in the body. Luckily, there are foods that help reduce the volume of cholesterol. They are the following:

1. Olive Oil

   Olive oils come in different grades. But it doesn’t matter if it is extra virgin or pure olive oil, since all types of olive oils has the capacity to lower the risk of fats undergoing oxidative stress. All cells in our body are regularly subjected to oxidative stress. If this happens to fats, in what is called lipid peroxidation, especially if it is the LDL, the risk of developing cardiovascular diseases increases. Even if mainstream knowledge insist that LDL is the bad cholesterol, it is still important that it is protected. Olive oil offers the necessary protection because of its antioxidant component called the polyphenols. By adding olive oil to your salad, you can prevent damage to the LDL cholesterol in your body, thereby lowering chances of getting cardiovascular disorders.

2. Garlic

   How does this humble pungent vegetable fight cholesterol? While it is known that garlic protects the heart and blood vessels through the red blood cells by producing hydrogen sulphide gas and helping in the dilation of the blood vessels, several studies were made that shows that garlic is able to lower the total cholesterol of the body, as well as the blood triglycerides. The studies made focused on garlic oil, garlic powder and garlic extracts that have been aged, which shows that it can moderately lower cholesterol and triglycerides even by 5-15 percent only.

3. Avocado

   Avocado has the bad reputation as a vegetable containing extremely high fat content. But oddly, the fat content of avocado has (1) anti-inflammatory benefits, in the form of phytosterols and polyhydroxylated fatty alcohols, and (2) can increase the absorption of nutrients that are fat soluble, such as carotenoids, in the intestines, through its oleic acid contents. As a cholesterol fighting food, avocado can improve the levels of total cholesterol in the body, by increasing HDL and lowering LDL.

4. Spinach

This jade green leafy vegetable has huge stores of nutrients than any other food. In fact, a cup of spinach can provide 1110 percent of the required daily value of vitamin K and 377 percent of vitamin A. That is why it is implicated in preventing macular degeneration. Spinach is more of a cholesterol protector by protecting lipids from being subjected to oxidative stress, thus preventing clumping of fats at the walls of the arteries and reducing atherosclerosis.

1. Dark Chocolate

   Chocolate is really high in saturated fats, but the saturated fats of chocolate is stearic acids. Among the saturated fats that increase cholesterol levels, it is stearic acid that breaks the rule. Research shows that the stearic acid in chocolates can actually lower the total cholesterol, LDL and HDL, although slightly. However, do not just choose any chocolate, choose the dark chocolate. It does not just lower cholesterol; it also has anti-inflammatory and antioxidant components. Remember that the darker the chocolate is, the healthier it is for you.

2. Tea

   Not all teas are excellent in fighting cholesterol. True tea, especially the fairly processed green tea, can lower LDL cholesterol and triglycerides, and improve the ratio of HDL against LDL. Tea also decreases the levels of lipid peroxides, which is responsible for the breakdown of LDL and other types of fats through oxidative stress that can result to atherosclerosis. Additionally, the catechins of tea have the ability to slow down the activity of lipase, an enzyme secreted by the pancreas to help absorb lipids. Without the enzyme, fats, that can be formed into cholesterol, is not absorbed in the body, but is, instead, eliminated.

3. Beans

   There are countless types of beans: black beans, kidney beans, navy beans, pinto beans. No matter what type of beans it is, they are one in lowering the cholesterol levels of the blood. The bean-cholesterol association is due to the soluble fiber content of beans. Research studies have shown that by eating huge amounts of soluble fibers, the risk of developing coronary heart disease and myocardial infarction dropped.

4. Salmon

   Salmon is popular because of its omega-3-fatty acids benefits. Omega-3 is enormously helpful in decreasing risks of developing heart attacks, heart dysrhythmia, stroke and hypertension. Omega-3 is also associated in lowering the levels of triglycerides and total cholesterol. Research studies have shown that those who replace foods rich in saturated fats with foods that are high in omega-3-fatty acids have improved their level of HDLs.

5. Red Wine

   Red wine comes from grapes. There are numerous studies about grapes and its effect on the cardiovascular system of the human body. All studies pointed out to the fact that among the foods that provide cardioprotective benefits, grapes and grape products trumps them all. By drinking red wine, the way the French do every day, blood pressure is better regulated and the total cholesterol decreased. The LDL cholesterol level also decreased, and the damage of LDL due to oxidative stress is reduced.

6. Oats

   Perhaps the number one health benefit of oats is to lower the cholesterol levels of the body. There are countless studies being made regarding this aspect, and all of them repeatedly proved that by regularly eating a bowl of fiber-rich oatmeal, risk of developing heart ailments, cardiovascular disease and stroke is reduced. Oats also has avenanthramides, an antioxidant compound distinctive to oats that prevents the damage of LDL cholesterol. By doing so, there blood vessels are cleared of cholesterols attached to the arterial walls, and therefore reduce heart health problems.

Sources
prevention.com
whfoods.org
health.msn.com