High cholesterol level might result in different health problems. That is why people need to control their cholesterol levels effectively. Fact is, you do not need to go anywhere farther than your kitchen to lower your cholesterol level. By reading the full list of cholesterol lowering foods in Vkool.com, you will finally get a balanced, natural cholesterol level with ease.
Natural & Best Cholesterol Lowering Foods – A Full List From Vkool
When it comes to cholesterol lowering foods, soy might be one of the top foods we should count on. Decreasing saturated fat is the single most critical dietary change you could make to lower blood cholesterol. Soy foods are often used as a natural replacement for cheese and meat and they could slash the amount of saturated fat people eat, thereby improving their heart.
So, you might wonder that why saturated fat is bad for your heart, right? The answer is the human liver uses the saturated fat to make cholesterol; thus, eating those super foods with high content of saturated fat could enhance the cholesterol levels, particularly the “bad” cholesterol – LDL. Saturated fats are often found in those animal products like cream, butter, whole milk, cheese, and meats, like lamb, beef, and pork. Also, there are several plant-based saturated fats that you should avoid, notably coconut oil, and palm kernel oil.
In addition, compounds in soy foods named isoflavones might also work to decrease LDL cholesterol. Nevertheless, in case that you are not familiar with soy foods, then you can replace them with soy nuts, tofu, enriched soymilk, and soy. Protein-rich, great-tasting meat alternatives contain breaded outlets and soy sausage.
The next one in the list of natural cholesterol lowering foods that you should not skip is beans. Except for your own morning wheat bran, no food is more fiber-rich than beans. Beans are particularly high in cholesterol-lowering soluble fiber. If you eat a cup of any kind of beans per day – especially kidney, pinto, navy, chickpea, or butter beans – could lower the increased level of cholesterol by about 10% within 6 weeks.
As soluble fiber forms a gel in water helping blind acids and cholesterol in the intestinal tract, this can prevent their re-absorption into the human body. This might be why soluble fiber can lower cholesterol levels and reduce the risk of heart disease. Additionally, soluble fiber is found in oat bran, brown rice, apples, carrots, brown rice, and other vegetables and fruits.
To make use of beans, you should stock canned beans of different types: white, black, kidney, fat-free refried, and so on. Using beans means that you add fiber and protein to various dishes, like stuffed baked potatoes, salads, veggie chilli, or pureed for sandwich spreads.
It is recommended that you should eat beans about 5 times per week. Actually, adults should get 25-30 grams of fiber each day.
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.
Avocados include heart-healthy monounsaturated fat which is a type of fat that might really help to increase levels of HDL while reducing the levels of LDL. These delectable green orbs pack more of a beneficial plant-based fat – called beta-sitosterol than other fruits. In reality, beta-sitosterol decreases the amount of cholesterol taken from food. Therefore, the combination of monounsaturated fat and beta-sitosterol makes the avocado a great cholesterol buster.
However, avocado is rather high in calories; thus, the best strategy is to use this veggie in place of other high-fat food.
You should get about 15% of daily calories from those monounsaturated fats such as those packed within avocados. However, some nutritionists advise a greater percentage.
See more: low sugar foods
For centuries, garlic has been considered as the magic ancient herb used in most cultures worldwide. Its flavor and nutritional value are very well known. In modern life, garlic has been shown to be able to lower cholesterol, prevent those blood clots, and decrease blood pressure levels naturally. Even, it can help people protect themselves from the risk of infections.
You can use garlic for various dishes by tossing in soups, on pizza, or on the side dishes. For the best benefits, you should consume 2 to 4 fresh clovers per day.
This veggie includes lutein, which has a reputation of warding off age-related macular degeneration, a common cause of blindness. It is said that people should take a half of cup of a lutein-rich food every day in order to guard against the risk of heart attack. As you eat spinach, the lutein will help artery walls “shrug off” cholesterol invaders which result in clogging.
Because spinach has the highest content of lutein, so you should shoot for a half of cup per day.
7. Walnuts, Cashews, And Almonds
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.
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.
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.
One reason to love lentils is exactly their properties as one of the most powerful cholesterol lowering foodsthanks to the content of cholesterol-busting fiber. Lentils contain soluble fiber forming a sticky substance that traps the cholesterol and moves it out of the human body. Lentils and their kissing cousins, , lima and navy beans, black-eyed peas and kidney, have reputation as heart protectors with great reason.
Lentils sop up flavor like a sponge. You can mix cooked lentils with a little bite of olive oil, red vinegar, or balsamic crushed garlic and parsley. Let it stand for about half an hour to meld the flavors before spreading on crackers.
The 10 natural cholesterol lowering foods above are considered as the most powerful foods for your cholesterol levels.
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