If you have high cholesterol, you are at the risk of contacting heart disease. But the good news is, it’s a risk you can control. You can lower your “bad” LDL cholesterol and raise your “good” HDL cholesterol. You just have to make some simple changes.
There are some power foods that helps to lower cholesterol naturally without taking lots of drugs and engaging in strenuous exercises. They also help you stay in shape and healthy.
Here are some of the foods that lowers cholesterol naturally:
changing your morning meal may be the easiest way of lowering cholesterol naturally, Switching up your breakfast to contain two servings of oats can lower LDL cholesterol (the bad kind) by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.
High-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on lowering cholesterol levels. A study found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. So go ahead and drink a glass for that lowering cholesterol benefit.
SALMON & FATTY FISH
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Not only are the omega-3 fats in fish are heart-healthy, but replacing red meat with fish will lower your cholesterol by reducing your exposure to saturated fats, which are abundant in red meat
According to research, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%.
nuts contain sterols, which, like fiber, keep the body from absorbing cholesterol, research confirmed that people who consumed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4 % and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they’re also high in calories, so practice portion control—1.5 ounces is about a shot glass and a half.
While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels, e.g. green and black tea
Black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks and may also help reduce the risk of coronary heart disease.
Beans are really good for your heart. Researchers found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food that lowers cholesterol is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.
Yes! Chocolate is one of the foods that lowers cholesterol. This powerful antioxidant helps build HDL cholesterol levels.
Remember to choose the dark or bittersweet kind (you can find it in these melt-in-your-mouth Organic Cacao wafers) which contains Cocoa powder with a 24% increase in HDL levels over 12 weeks, which prevent blood platelets from sticking together and may even keep arteries unclogged.
SPICE IT UP
Spices like garlic, curcumin, ginger, black pepper, coriander, and cinnamon do more than flavor your food, they can also improve cholesterol. Research shows that eating a half to one clove of garlic each day could lower cholesterol up to 9%. It’s also been found to prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for two to four fresh cloves a day of this powerful cholesterol fighting food.
“Substituting olive oil for butter may reduce LDL cholesterol by as much as 15%, which is similar to the effect of a low dose of medication,” Samaan says. This common cooking ingredient can help your health. Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat. Use it to make your own salad dressings, or roast vegetables.
This popular green food that lowers cholesterol contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks.
Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this tasty food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), you are adviced to use them in moderation.