Although cholesterol has little bad reputation, a small amount is all it takes to make hormones and other substances in the body. But when too much of this waxy substance builds up in the bloodstream, it begins to form plaque on the artery walls . There are cholesterol-lowering shakes that can help with this problem. Keep reading to see the bases to take.
When cholesterol forms plaque, it reduces normal blood flow – greatly increasing the risk of cardiovascular disease, heart attack, and stroke . Adding oatmeal and banana to your daily diet can help lower cholesterol
How Cholesterol Is Measured
According to the American Heart Association, total cholesterol levels should stay below 200 milligrams per deciliter of blood. A blood cholesterol level of 200 to 239 is considered “borderline high,” while a total cholesterol level above 240 mg / dl is considered “high. ”High cholesterol levels more than double the risk of developing heart disease .
Low-density lipoprotein cholesterol is the unhealthy type of cholesterol . It builds up along the arterial walls and blocks healthy blood flow. An optimal LDL cholesterol level is less than 100 mg / dl, although an LDL level of 100 to 129 mg / dl tends to be safe for most people. High-density lipoprotein cholesterol is a healthy type of cholesterol, as it helps remove bad cholesterol (LDL) from your system. An HDL cholesterol level of 60 mg / dL or more helps protect against heart disease. In this case, a higher level is healthier.
Oatmeal, soluble fiber
Oatmeal is one of the top five foods that help lower cholesterol. Oatmeal contains soluble fiber, which is also found in apples , pears, beans, bananas, and prunes . When soluble fiber moves through the digestive tract, it dissolves into a gel-like substance. The gel-like fiber absorbs cholesterol and fats, preventing them from moving in the bloodstream and instead excretes them from the body.
Eating just 5 to 10 grams of soluble fiber per day can help lower total LDL cholesterol levels. A 1-cup serving of oatmeal has about 3-4 grams of fiber, and a medium banana has about 3 grams. For a healthier oatmeal option, make your own version at home with organic gluten-free whole oats, non- dairy milk of your choice (can be coconut milk or almond milk ), fresh fruit and cinnamon.
Oatmeal and bananas
The easiest way to incorporate bananas and oatmeal into your day could simply be to put sliced bananas in your bowl of oatmeal in the morning. For additional cholesterol-fighting benefits, add a handful of dried fruit as well. Eating the same breakfast every day can be a bit boring, so mix up different things day after day. Other banana oatmeal ideas may include using them in a smoothie with yogurt and almonds. Or, mix rolled oats with mashed bananas and egg whites, then pour the mixture onto a griddle for a healthier version of pancakes. Bananas and oatmeal can also be used in muffins, cookies (See: Wholegrain Banana Oatmeal Cookies) or breads – just make sure you don’t add cholesterol-raising ingredients to the mix.
Banana and oatmeal cholesterol-lowering smoothie
- 1/4 cup organic whole grain oats soaked overnight
- 1/2 cup plain low-fat unsweetened plain yogurt
- 1 banana sliced
- 1/2 cup of organic milk
- 2 teaspoons of honey
- 1/4 teaspoon ground cinnamon
Note: you can take the vegan option without taking dairy, replacing milk and yogurt, with coconut milk and vegan coconut yogurt .
In a blender, combine all the ingredients until smooth, if you want, you can put some ice cubes to take it colder.