High cholesterol levels can result in many health problems like heart diseases and other coronary complications. Here is a cholesterol lowering foods list that will help you reduce the bad cholesterol or LDL in your system to help keep the cholesterol levels in check.

article-0-174DE3BA000005DC-227_634x628

To find out what you should and should not be eating to lower your cholesterol levels, read the lines below which include this food types into your diet to lower your cholesterol level up to 20 per cent in three months.

Apple is the enemy of bad cholesterol,

LDL cholesterol, which is also known as bad cholesterol caused by the buildup and increases the risk of heart attack and stroke. One of the ways to reduce its levels of daily eating an apple. One apple contains about four grams of fiber, which reduce the absorption of fat in the body and encourage their expulsion.

Nuts lower cholesterol

Instead of going for a low-fat diet, a moderate-fat diet, which is rich in healthy monounsaturated fats found in nuts might really be better for your heart. Nuts contain magnesium, vitamin E, copper, and phytochemicals which have been associated with heart health. Walnuts are also rich in omega-3s, helping eaters reduce the risk of heart disease  as well as other illnesses than those who do not eat. In other words, monounsaturated fats are also good for the joints than polyunsaturated fats found in safflower oils and corn.

In order to get maximal benefits of these foods, the key is moderation. As nuts are food high in calories so you just need to sprinkle 2 tbsp of nuts on veggies, yogurt, salads, or cereal. Another option is to add them to your current diet by sprinkling chopped nuts on those stir-fries. Hazelnuts, almonds, or walnuts could also be added to pilafs.

Just aim for 2 tbsp of chopped nuts about 5 times each week to experience the best benefits of these foods.
Onion and garlic

In addition to lowering total cholesterol, raises the level of this vegetable that good for around 30 percent thanks to the phytonutrients they contain. Onion and garlic have always been used in the prevention of heart disease, because it improves circulation and excretion of excess fat from the blood and stimulate the liver and kidneys to work.

 

Salmon 

Salmon contains an amazing heart-friendly fat which is able to lowering high cholesterol. Besides, omega-3 fatty acids found in salmon as well as other cold-water fish can reduce LDL cholesterol, increase HDL cholesterol, and alleviate triglycerides. Salmon is considered as a great source of protein as it is rich in omega-3 fatty acids named EPA and DHA that are really good for your heart whilst low in saturated fat and cholesterol.

In order to get the potential benefits of omega-3s, you should opt for rainbow trout, herring, anchovies, sardines, and mackerel.

Nutritionists recommend people to eat at least 2 serving of fish each week, especially fatty fish as they are rich sources of omega-3s.

 

Soybeans

Just like fish, soy is rich in protein, which unlike those in the meat does not contribute to increased levels of bad cholesterol in the blood. If soy products entering three times a week, the level of total cholesterol can be reduced by about 10 percent, according to the study.

Avocado

This exotic foods are increasingly advises those with high cholesterol because it contains oleic acid, which acts on the reduction of LDL cholesterol. Whether you eat it in salads, sauce, itself or use avocado oil, its benefits will be enhanced if without entering the “junk food”.

Tea

This super drink is great and delivers a blast of antioxidant compounds whether it is hot or cool. A research proves that tea can help keep the blood vessels relaxed and prevent blood clots. The main antioxidants in this drink, flavonoids could prevent the oxidation of LDL cholesterol, which leads to plaque formation on artery walls. Even, these powerful antioxidants might decrease cholesterol and lower the blood pressure levels.

Did you know that just a single cup of hot tea really includes more antioxidants than a serving of any fruit or vegetable? In reality, both black and green teas have high antioxidant levels.

Pick up a cup of iced or hot tea  to enjoy its taste every day. Though iced teas still remain high antioxidant levels, the majority of homemade iced teas have more antioxidants. Therefore, in case your want to get the maximal benefits from this antioxidant rich food, you should make it yourself
Olive oil

Unsaturated fats from olive oil are the most important factor in the longevity of those with a Mediterranean-type diet.Animal fats rich in trans fatty acids which increase LDL cholesterol, while the olive oil decrease and increase the level of that good.

Chocolate

Not only does chocolate have great taste that most of us love, but it also contains lots of antioxidants. Opt for the bittersweet or dark type. Compared to the milk chocolate, dark or bittersweet chocolate has more antioxidants about 3 times. These antioxidants work to keep the platelets from sticking together as well as might prevent the arteries unclogged. On the other hand, mild chocolate is also great as red wine in terms of antioxidant power. However, with white chocolate, it does not have any flavonoids at all.

So, the flavonoids level in chocolate is so various, depending on where and how it is grown and processed. Studies pointed out that, to take control of the calories, you should indulge in one high-flavonoid and flavorful morsel everyday as it is offer 42 calories and 2.6 grams of fat.

DaliborHEALTHY FOODSUncategorized
High cholesterol levels can result in many health problems like heart diseases and other coronary complications. Here is a cholesterol lowering foods list that will help you reduce the bad cholesterol or LDL in your system to help keep the cholesterol levels in check. To find out what you should...
Shares 0