Healthy Foods To Lower Cholesterol

Healthy Foods To Lower Cholesterol

      NoelGRSr

High cholesterol continues to afflict countless of individuals. However, studies have now shown that high cholesterol can be treated with a number of healthy foods. The National Institute of Nutrition recommends that every individual should consume at least 300 g of vegetables (50 gms of green leafy vegetable, 200 gms of other vegetables and 50 gms of root vegetables) and 100 gms of fruit daily. We have listed the top 23 foods that will fight the evil.

1. Beans and lentils help lower cholesterol

      NoelGRSr

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 also helps in lowering it.

2. Fatty Fish (Omega-3) helps lower Cholesterol

       NoelGRSr

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.

3. Monosaturated fats helps lower cholesterol

      NoelGRSr

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.

4. Grains and Oats help lower Cholesterol

     NoelGRSr

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.

5. Nuts help lower Cholesterol

      NoelGRSr

Nuts contain plant sterols and monounsaturated and polyunsaturated fats, which lower the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are rich in heart healthy - fiber, Vitamin E and Selenium.

6. Fibre in fruits help lower cholesterol

      NoelGRSr

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...

7. Antioxidants prevents cholesterol damage

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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.

8. Plant sterols help lower cholesterol

      NoelGRSr

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.

9. Walnuts help lower cholesterol

     NoelGRSr

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.

10. Blueberries help lower cholesterol

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Blueberries contain antioxidant Pterostilbene that effectively hels lower Cholesterol levels. Blueberries are also rich in soluble fibre and other powerful heart healthy vitamins.

11. Salmon helps lower cholesterol

     NoelGRSr

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.

12. Garlic helps lower cholesterol

          NoelGRSr

Many studies have demonstrated that eating garlic regularly reduces LDL (bad) cholesterol and raises HDL (good) level as it conains active substance called Allicin.

13. Avocado helps lower cholesterol

      NoelGRSr

Avocados are rich in oleic acid, a monounsaturated fat that helps lower cholesterol.

14. Black beans help lower cholesterol

     NoelGRSr

Black beans are high in dietary fiber, which binds with Cholesterol and helps excrete it from the body thus lowering Cholesterol levels.

15. Apples help lower cholesterol

      NoelGRSr

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.

16. Green, leafy vegetables help lower cholesterols

      NoelGRSr

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.

17. Raw carrots help lower cholesterol

      NoelGRSr

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...

18. Sesame seeds helps lower cholesterol

      NoelGRSr

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.

19. Pistachios help lower cholesterol

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Pistachios significantly lowers LDL (bad) cholesterol levels.

20. Cranberries help lower cholesterol

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Antioxidants in Cranberries help slow down LDL cholesterol oxidation, and help raise HDL (good) cholesterol levels.

21. Pomegranate juice and cholesterol damage

      NoelGRSr

Antioxidants in Pomegranate help reduces cholesterol plaque buildup and increases nitric oxide production that reduces arterial plaque.

22. Shitake mushrooms helps lower cholesterol

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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.


23. Prunes help lower cholesterol

       NoelGRSr

Prunes are a wonderful source of antioxidants and fibre, which is known to reduce LDL cholesterol.

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