Lowering cholesterol is vital for your heart. Cholesterol level is measured by the amount of LDL present in your body. It is believed that LDL (Low Density Lipoprotein) is the substance that forms as plaque along inner walls of coronary arteries resulting in heart attack. Therefore, by lowering LDL levels you lower your chance of heart attack.
If you had suffered heart attack in the past then you must be on Statins. Though Statins, lower your cholesterol, trying to reduce naturally is best.
Here are 12 foods that lower cholesterol naturally:
Oatmeals are high in soluble fiber which reduces level of LDL. Soluble fiber cuts the amount of cholesterol absorbed into the blood. Eat at least 10 gm of soluble fiber per day to see significant drop in LDL levels. Other foods which are high in soluble fiber are apple, pear, kidney beans, prunes, barley and banana.
Beans and lentils, like oatmeal, are high in soluble fiber. Most important of all they contain a nutrient called lecithin which helps lower cholesterol. Beans are also high in protein and low in fat.
Eat handful of nuts daily to improve your cholesterol levels. Nuts contain Mono and Polyunsaturated fatty acids which keeps blood vessels healthy. Walnut is most preferred of all nuts. Some other nuts include almonds, hazelnuts, peanuts, pistachio etc. Try eating them eating raw without salting. And don’t overeat them as they are high in calories.
Allicin, the active ingredient present in Garlic helps lower LDL levels. Add them in your food as whole or crushed. Best way to enjoy Garlic is adding them into gravy. Apart from providing heart benefits it also increases the aroma and taste.
Pterostilbene, an antioxidant present in Blueberries helps to lower cholesterol. Moreover, they are high in soluble fiber and vitamins vital for a healthy heart.
Avocados are high in Monounsaturated fats. And according to a research it has been found that consuming an Avocado per day reduces the cholesterol levels. Eat them daily to reap benefits.
Like Avocados, Olive oil is high in Monounsaturated fatty acids. Replace your regular oil with olive oil. Sprinkle some on salad dressings or use instead of butter. But remember, everything in moderation.
Whey protein is one of the two protein found in dairy. Whey protein has shown to reduce LDL as well as total cholesterol. You can purchase whey protein in stores and they come in several flavors.
While Tea is known for its cancer fighting antioxidants, it also lowers LDL levels. In a research, it was found that people who drank black tea had their lipid drop 10% in just 3 weeks. Apart from lowering cholesterol, tea can also help reduce incidence of coronary artery disease.
Chocolates are great to lower cholesterol and reduce blood pressure. Only dark chocolates are helpful not milk chocolates. Antioxidants present in dark chocolates increase HDL percentage in blood. According to a study, group which was given cocoa powder daily had 24% increase in HDL levels within 12 weeks.
Spinach contains lutein a yellow pigment. Lutein is known to ward off clogging in arteries by cholesterols. It is recommended to eat at least 1/2 cup of spinach to reap benefits.
Soya contains low amount of saturated fats. Therefore, when you consume Soya, you automatically ingest less saturated fats. Soya are used as alternatives to meat which in turn reduces your saturated fat intake. Moreover, the protein in Soya is known to affect how the body processes cholesterol.
That’s the end of list and we know it isn’t comprehensive. We will update the above list regularly.
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