…KNOWLEDGE-ENTERTAINMENT-EDUCATION

…KNOWLEDGE-ENTERTAINMENT-EDUCATION

Foods to lower the cholesterol

1212Foods to lower the chloresterol

 

  • Prunes are a wonderful source of antioxidants and fibre, which is known to reduce LDL cholesterol.
  • The active component in shitake mushrooms in eritadenine helps lower cholesterol levels. Shitake mushrooms also contains lentinan, which not only lowers cholesterol, but has anti-cancer properties and helps boost the immune system.
  • Antioxidants in Pomegranate help reduces cholesterol plaque buildup and increases nitric oxide production that reduces arterial plaque.
  • Antioxidants in Cranberries help slow down LDL cholesterol oxidation, and help raise HDL (good) cholesterol levels.
  • Pistachios significantly lowers LDL (bad) cholesterol levels.
  • Sesame seeds are rich in phytosterols that help reduce LDL (bad) Cholesterol levels significantly. Other foods that contain phytosterols include celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries.
  • Raw carrots are rich in a fibre called pectin that helps lower cholesterol. Other fruits that contain pectin, including apples, citrus fruits, strawberries, raspberries, black berries…
  • According to many studies individuals who 4 or more servings of fruits and vegetables have lower LDL cholesterol levels than those who ate fewer servings. Eat dark green, leafy of veeguies like Spinach, Collard greens and Swiss chard.
  • Apple is rich in Pectin (fibre), powerful antioxidants like quercetin, catechin, phloridzin and chlorogenic acid that help lower LDL (bad) cholesterol levels and help increase HDL (good) levels
  • Black beans are high in dietary fiber, which binds with Cholesterol and helps excrete it from the body thus lowering Cholesterol levels.
  • Avocados are rich in oleic acid, a monounsaturated fat that helps lower cholesterol.
  • Many studies have demonstrated that eating garlic regularly reduces LDL (bad) cholesterol and raises HDL (good) level as it conains active substance called Allicin.
  • Salmon or fatty fish is a good source of protein and omega 3 fatty acids – which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids are noted for its triglyceride-lowering power.
  • Blueberries contain antioxidant Pterostilbene that effectively hels lower Cholesterol levels. Blueberries are also rich in soluble fibre and other powerful heart healthy vitamins.
  • Walnuts contain monounsaturated fats that helps reduce total cholesterol and LDL (bad) cholesterol levels. Omega-3 fats and antioxidants in Walnuts work to reverse the arterial damage caused by saturated fats.
  • Foods that are fortified with plant sterols and stanols, substances naturally found in many plant foods, unds help block the absorption of cholesterol into the bloodstream. Foods such as orange juice and yogurt drinks are often fortified with sterols and stanols.
  • Fruits like Blueberries, Cranberries and Grapes, protect LDL (bad) Cholesterol from being damaged. Only damaged Cholesterol forms sticky plaques that may lead to development of Atherosclerosis and increase risk of heart disease.
  • Apples, Pears, Oranges and Grapefruit contain soluble fibre, which helps lower cholesterol. Include other soluble fibre rich foods such as psyllium, barley, apples, pears, kidney beans…
  • Beans, lentils and peas are good source of soluble fibre which helps lower cholesterol levels. Beans and pulses are high in fibre, high in protein and low in fat. Beans also contain lecithin, a nutrient that lowers cholesterol.
  • Soluble fiber found in oats and oat bran, barley, brown rice, helps lower Cholesterol. Soluble fiber binds to bile acids and cholesterol an helps their excretion. Beans, apples, carrots also contain soluble fiber.
  • Fatty fish like Salmon, Tuna, Halibut are rich in Omega-3 fatty acids that has many heart protective properties and also helps improve your blood cholesterol profile.. Just be sure to bake or grill the fish, not fry it.
  • Avocados, Peanut butter, Hazelnuts, Almonds and Pecans contain heart-healthy MUFA, which helps lower Cholesterol levels. Olive and Peanut oils are also rich in monounsaturates. Note all are high in fat calories.
  • High Cholesterol can lead to Heart Disease and can be one of the greatest health threats. While the causes for high cholesterol are many, there are simple ways to beat this. One of them is by eating right. The solution to cholesterol control lies right in your kitchen.

 

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