Heart disease is the world’s leading cause of death.
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.
Diet can play a very important role in lowering cholesterol levels and other risk factors.
Here are 10 foods that can lower cholesterol and improve other risk factors for heart disease.
10 Foods to Lower Your Cholesterol:
Avocado is a rich source of monounsaturated fatty acids (MUFA) and nutrients. Recent research has revealed that adding an avocado daily to your diet can help improve LDL levels in overweight people.
Beans are especially rich in soluble fiber. It also takes a while for the body to digest, which makes you feel full longer after a meal.
You can try black-eyed peas, lentils, garbanzos, etc.
Blueberries help keep your arteries clear by helping in the reduction of blood levels of artery-clogging LDL.
Due to this, cholesterol is expelled from your system much more easily. You can choose fresh, frozen, or freeze-dried blueberries. They still have the same advantages.
Chocolate contains a powerful antioxidant that helps build HDL or good cholesterol levels.
A 2007 study published in the AJCN, showed that participants who were given cocoa powder had about a 24% increase in HDL levels over 12 weeks. This compares with a 5% increase in the control group.
Choose a dark or bittersweet kind. It has more than 3 times more antioxidants, which prevent blood platelets from sticking together and may even help keep your arteries unclogged.
Garlic has been found to lower blood pressure, prevent blood clots from forming and protect against infections.
A recent study reveals that it helps stop plaque clogging in an artery at its early stage, by keeping cholesterol particles from sticking to the walls of the arteries.
Eating soybeans and foods made from soybeans, such as tofu and soy milk, is a powerful way to lower cholesterol. Analyses show that consuming at least 25 grams of soy protein a day can lower LDL by at least 5% -6%.
Oats are the best source of soluble fiber. This fiber forms a gel to prevent cholesterol from being absorbed into your bloodstream. Remember to ingest at least 5-10 grams of soluble fiber per day.
8. Fatty Fish
Fatty fishes contain Omega-3 fats, which are one of the natural wonders of health and have been known to prevent dementia, heart, and many other diseases. These fatty acids are also known to help lower cholesterol.
Research from Loma Linda University has found that removing saturated fats with omega-3s, found in sardines, salmon, and herring, can raise good cholesterol by as much as 4%.
Various studies have also shown that walnuts, almonds, peanuts, and other nuts are good for the heart.
Eating at least 2 ounces of nuts a day can slightly lower LDL, by about 5%. Nuts have additional nutrients that otherwise protect the heart.
A recent study found that including tomatoes rich in lycopene in your daily diet for a few weeks can help reduce bad LDL cholesterol levels by almost 10%.
The lycopene in tomatoes helps inhibit LDL production, and time helps break down fats that clog arteries.
For the benefit of cholesterol, you must consume at least 25 milligrams of lycopene daily. That’s about 1/2 cup of tomato sauce.