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Foods That Lower Cholesterol

Foods That Lower Cholesterol


You don't want to take chances with high cholesterol: If you have a waxy build-up in your blood, you're more likely to develop heart disease, stroke, or diabetes. However, if you want to try to lower your cholesterol by what you consume, include these foods in your diet.

  • Avocado (Avocado)

Avocados contain monounsaturated fatty acids, which have been shown to lower LDL cholesterol levels. It's a smart idea to try to replace foods rich in saturated fat with foods high in monounsaturated fatty acids as much as possible.

  • Chocolate (dark)

Use caution for this one. Small quantities (around a half-ounce) of dark chocolate have been shown in studies to reduce bad cholesterol and increase good cholesterol. It's all about the flavanoids, which are antioxidants that aid in cell harm resistance.

  • Olive Oil 

Monounsaturated fatty acids, like avocados, are the main players in this recipe. Substituting olive oil for butter will make a significant difference in your health.

  • Soybeans

While foods made from soybeans (such as tofu) aren't as effective as previously thought in lowering cholesterol, you can still lower your cholesterol by eating soy protein every day.

  • Eggplant is a type of vegetable.

Purple is a powerful colour, so embrace it! According to Harvard Medical School, this vegetable is high in soluble fibre, which absorbs bile acid in the body and causes the body to target the cholesterol in the liver to produce more.

  • Pomegranate 

If you prefer pomegranates in seed form or juice form, you'll benefit from the fruit's cholesterol-lowering properties: "Any kind of pomegranate, whether the arils or the juice," says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in New Jersey, "could help control cholesterol by slowing its accumulation."

  • Chickpeas are a form of legume.

Chickpeas are not only a good source of protein, but they're also a good option for lowering cholesterol. "One study found that consuming pulses on a daily basis, such as lentils and dried peas, reduced bad 'LDL' cholesterol levels by about 5%," Gorin says. "Roasting chickpeas is one of my favourite ways to eat pulses."

  •  Plum

Snacking on a plum during the day is a delicious way to keep your cholesterol in check: Anthocyanins, or antioxidants, are found in the fruit and can protect the heart by lowering blood pressure and cholesterol. One study found that consuming three or more servings of anthocyanin-rich fruit per week would reduce your risk of heart attack by 34%.

  • Cereal with Whole Grains

Breakfast is the most important meal of the day, so if you miss it, you might want to reconsider. Women who eat a bowl of fiber-rich cereal every morning have lower cholesterol levels than those who skip breakfast. It's all because of fibre: "Fiber binds to cholesterol and speeds its excretion until it enters the arteries," Tanya Zuckerbrot, RD, explains.

  • Oats  

A large bowl of oatmeal first thing in the morning will help lower cholesterol while still keeping you full and happy until lunchtime.

  • Kamut

When it comes to lowering your cholesterol, Kamut will become your new best friend. "People who regularly ate foods made with kamut saw their cholesterol levels decrease in one study conducted by Italian researchers," Gorin says. "Serve kamut with roasted salmon and steamed vegetables as you would brown rice or quinoa."

  • White Beans

White beans, like chickpeas, are a cholesterol-fighting powerhouse: The pulse is an expert at lowering the blood pressure, and you can enjoy it in a variety of ways: Gorin says, "I love using white beans as a pizza topping."

  • Coconut is a delicious fruit.

Coconut not only makes you feel as if you've been taken to a tropical paradise, but it also has a number of health benefits. According to one report, consuming the fruit will help lower cholesterol levels, even if you only add some crunchy flakes to your salad.

  • Cherries

While all cherries are wonderful, this sour variety has a unique flavour. "I enjoy dried Montmorency tart cherries as a snack not only because of their sour-sweet taste, but also because they are high in fibre," Gorin says. You can get some heart-healthy benefits. Anthocyanins, an antioxidant found in purple and dark red fruits and vegetables, can help women reduce their risk of heart attack.

  • Garlic

Garlic is so simple to cook with that there's no reason not to try it right away. "I love adding garlic to stir-fries, grilled veggies like asparagus, and even flavouring olive oil," Gorin says. "Research suggests that the super herb can help lower total cholesterol levels, so why not try it?"

  • Wild blueberries

Wild blueberries are another source of cholesterol-lowering fibre. "One cup of frozen wild blueberries contains about 6 grammes of fibre, which is about a quarter of your daily fibre requirement," Gorin says. "They have twice as many antioxidants as normal blueberries, and consuming an antioxidant-rich diet has been related to a lower risk of heart disease."

  • Chia Seeds

Chia seeds are considered a superfood for a variety of reasons, one of which is their high fibre content. "Soluble fibre serves like a sponge, soaking up cholesterol, while insoluble fibre sweeps the intestines clean," says Dawn Jackson Blatner, RD.

  • Red Onion

While onions can cause you to shed a tear or two, the sob session is well worth it: Anthoxanthins are found in the vegetable and help to reduce blood pressure and speed up metabolism.

  • Walnuts are a form of nuts.

There has never been a better time to go crazy for nuts than right now. "Many studies show that eating nuts on a regular basis will help lower our cholesterol levels, both total and 'negative' LDL cholesterol," Gorin says. "According to some reports, eating 60 grammes — around 2.1 ounces — of nuts everyday has the most benefits."

  • Broccoli 

Adding broccoli to your plate is beneficial to your health. Since the vegetable is high in fibre, steaming a few cups for dinner or consuming a handful as a snack can help you maintain a healthy cholesterol level.