10 best foods to lower Cholesterol: No.1 also prevents blood clots, reduced blood pressure and helps fight off infєctions
Heart disease is the world’s leading cause of dєath. Having high cholesterol levels — especially “bad” LDL — is linked to an increased risk of heart disease.
Low “good” HDL cholesterol and high triglycerides are also linked to increased risk. Your diet has a powerful effect on your cholesterol and other risk factors.
Here are 10 foods that can lower cholesterol and improve your general health, according to healthfitnessrevolution.com
1. Garlic
Garlic has many nutritional benefits it lowers cholesterol, prevents blood clots, reduced blood pressure and helps fight off infections. To get the best benefits you should eat around 2-4 cloves of garlic a day.
2. Salmon
Omega 3 Fatty Acids, found in Salmon and other cold-water fish help raise HDL (good cholesterol ) levels while lowering LDL (bad cholesterol) levels. You should about two servings of fish each week to maintain a healthy cholesterol level.
3. Avocado
Avocados contain Beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed by food.
4. Walnuts, Almonds, etc
Nuts are rich in polyunsaturated fatty acids which help reduce cholesterol levels. On top of that they also keep the blood vessels healthy. You should eat about a handful 1.5 ounces of nuts a day.
5. Olive Oil
Contains a potent mix of antioxidants that can lower your LDL while leaving your HDL untouched. You should use about two tablespoons of olive oil in place of other fats to get the best heart benefits.
6. Flax Seeds
People who eat up to 50g of flax seeds a day lowered their LDL levels by about 8% and people who ate 38g of flax seeds a day lowered their levels by about 14%.
7. Oats
A bowl of oatmeal in the morning will give you 2g of soluble fiber first thing in the morning, the recommended amount for a day is 5-10g.
8. Beans
Beans are rich in soluble fibers and they also take a long time to digest making you feel fuller for a longer period of time.
9. Apples, Grapes, Strawberries
These fruits are rich in pectin, a soluble fiber that lowers LDL.
10. Blueberries
Blueberries help keep the arteries clear by reducing the blood levels of artery clogging LDL. This results in cholesterol getting flushed out of the body much easier.
