7 Super-Foods That Can Lower Your Cholesterol Levels
Cholesterol is a wax-like substance that is found in our bloodstream that helps in the proper maintenance and growth of healthy cells. However, if the concentrations of cholesterol in your blood gets too high, it can increase the risk of you getting heart disease.
High cholesterol can be hereditary but is often the consequence of an unhealthy lifestyle that people follow. However, it is treatable and can even be prevented if you follow a proper healthy diet and consume foods which are low in cholesterol
Here are 7 foods that can lower cholesterol and improve and improve your heart health.
1) Fatty fish
Fatty fish are great sources of long-chain omega-3 fatty acids.Omega-3s help enhance your heart health by raising the "healthy" HDL cholesterol and reducing the triglycerides cholesterol from your bloodstream. Consuming fish regularly can help you get the required omega 3 you need or an alternative would be to take omega 3 supplements.
Nuts are highly nutritious and are considered to be good for your heart. Not only do they help in lowering blood pressure they also lower your risk of heart disease. Several studies have concluded that nuts like almonds, walnuts, and peanuts can help lower LDA levels in your bloodstream.
3) Whole Grains Oats
Studies have linked Whole grains to a lower risk of heart disease. As they contain more vitamins, minerals, and fiber as compared to refined grains. While all whole grains may promote heart health, oats are highly beneficial and contain fibers called beta-glucan that help lower bad” LDL cholesterol by more than 7% from your bloodstream.
Soy protein can significantly lower your cholesterol as well as increased “good” HDL cholesterol in your body. They are full of protein, minerals and vitamins, and low in saturated fat which makes them an excellent food to lower cholesterol.
Vegetables play an important role in bringing your cholesterol levels down as they contain high amounts of fiber and vitamins that prevent cholesterol from entering your bloodstream. Dark leafy greens such as spinach are kale is rich in fiber and Eggplant, kidney beans, garbanzos, peas are awesome vegetables that can help lower cholesterol in your body.
Avocados are a great source of monounsaturated fatty acids that help boosting HDL and reduced LDL cholesterol from your body. Several studies have shown that eating one avocado a day can help reduce your LDL cholesterol by 13.5 mg.
Known for its heart-related benefits garlic is one of the most effective natural foods which can help combat high cholesterol. This is because garlic contains a component called allicin, which helps proper blood circulation in the body. It is said that regular consumption of garlic can help lower the total triglyceride cholesterol levels by up to 20 mg/dL.