Even though cholesterol plays an essential role in one’s health, its intake should still be moderated or monitored to avoid the risk of heart diseases.
You should know, there are two types of cholesterol which we can label as ‘good’ and ‘bad’. HDL, the good kind, stirs the cholesterol aways from the arteries and back to the liver. However, the LDL which is the bad one, does the opposite. Too much of LDL could build-up, clogging narrow arteries which triggers inflammation.
If the bad cholesterol creates that chain of events, worse scenarios could lead to a heart attack or a stroke.
But don’t worry as we have found 10 foods that can help lower your cholesterol level! Because, let’s admit, we can’t really resist eating fatty foods.
Start including these to your diet soon:
Avocados produce mono unsaturated fatty acids (MUFAs) and nutrients. Studies showed that LDL levels were controlled once people who were overweight started taking avocados.
Beans are great source of soluble fiber. Its digestion might take a while so you will feel a little bloated for a longer time.
You can also give blackeyed peas, lentils, and garbanzos a try.
Blueberries help clear the arteries by helping to reduce LDL in the blood. Because of this, the bad cholesterol gets flushed out of your system more easily.
You can also choose fresh, frozen or freezedried blueberries, all have the same benefits.
Chocolate has an antioxidant that adds up in the building of HDL levels.
According to a 2007 study published in AJCN, the participants who were given cocoa powder had about a 24% increase in HDL levels in over 12 weeks, compared with a 5% increase in the control group.
The dark and bittersweet kinds of chocolate contains more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even contribute in keeping your arteries unclogged.
Garlic is known to minimize blood pressure, prevent blood clots and fight infections.
Studies revealed that it helps stop arteryclogging plaque at an early stage, by keeping cholesterol particles from sticking to the artery walls.
It is suggested that you ingest 2 to 4 fresh cloves of garlic daily.
Eating soybeans and foods containing soybeans, such as tofu and soy milk, increases the chance to lower cholesterol.
Research shows that the consumption of at least 25 grams of soy protein daily can lower LDL by at least 5%6%.
Oats have a good amount of soluble fiber. It forms a gel to prevent the absorption of bad cholesterol into your bloodstream.
Take note that you need at least 510 grams of soluble fiber per day.
8. Fatty Fish
Fatty fishes contain Omega3 fats, which are the ones responsible for the natural health wonders and have been known to ward off dementia, heart disease and many other diseases.
These fatty acids also assist in lowering your cholesterol.
According to a research from Loma Linda University, placing saturated fats with omega3s, which are found in sardines, salmon and herring can up the good cholesterol by as much as 4%.
Studies have shown that walnuts, almonds, peanuts and other nuts are beneficial for the heart.
Consuming at least 2 ounces of nuts a day can slightly lower LDL by 5%. Nuts can be a source of additional nutrients that protect the heart in many ways.
If you include lycopenerich tomato products in your diet daily, for a few weeks, this may help reduce your bad cholesterol levels by almost 10%, a recent study revealed.
The lycopene present in tomatoes prevents LDL production and in time also helps break down arteryclogging fats.
It is advised to devour at least 25 milligrams of lycopene daily, for cholesterol benefits. That is about 1/2 cup of tomato sauce.
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