HEALTHY FOOD THAT LOWER CHOLESTEROL

 

Having a high cholesterol level increases your risk of cardiovascular disease, including heart disease and heart attacks. Making lifestyle changes such as increasing physical activity and losing weight can help lower   your  cholesterol.

 Besides you might be able to boost the cholesterol-lowering ability of your diet even more. Research studies indicate certain foods contain natural compounds that can reduce cholesterol, usually by lowering the LDL (the ‘bad’ cholesterol) levels in your blood stream.

But ,please remember these foods aren’t substitutes for cholesterol-lowering medications, and please speak to your health care provider before making any significant dietary changes.

• Oats

Eating a diet rich in whole grains is associated with having healthier cholesterol levels. Oats contain a soluble fiber called beta-glucagon. If you currently have high cholesterol levels, oats can lower cholesterol by as much as 20 percent. Oats and oatmeal are also an excellent source of minerals and protein.

• Walnuts.

Walnuts are rich in both monounsaturated and omega-3 fatty acids. Eating these nuts may be able to reduce cholesterol levels by around 15 percent, and may also improve blood vessel function and reduce inflammation. Walnuts are also an also an excellent source of vitamin E, minerals and B-complex vitamins.  

• Dry   Beans

Dry beans, such as kidney beans, navy beans, and black beans, are very high in fiber and plant proteins. Research indicates that adding beans to a diet can reduce cholesterol levels, as long as the overall calorie count is not increased. Beans are also high in B-complex vitamins and minerals.

• Olive  Oil

Olive oil is probably the best-known source of monounsaturated fatty acids and can reduce cholesterol and inflammation. Olive oil should be included in a heart-healthy diet in place of saturated or trans fats. Use it for cooking or to make dressings for salads and veggies.

• Almonds 

Almonds are high in monounsaturated fats, polyunsaturated fats, minerals, B-complex vitamins, and vitamin E. Research shows regular consumption of almonds might reduce elevated cholesterol by nearly 20 percent. Almonds make a great snack or healthy topping for a salad or side dish.

• Soy   foods

The protein in soy appears to have a beneficial impact on high cholesterol. Eating two servings of tofu, soy milk, or soybeans could reduce cholesterol levels by as much as five percent. Soy is also an excellent source of omega-3 fatty acids, vitamins and minerals.

• Orange  Juices 

Orange juice is best known as a breakfast drink and source of vitamin C, but it's also high in potassium, magnesium, vitamin A and B-complex vitamins. One research study also found that drinking orange juice every day lowered cholesterol levels and suggested that orange juice might also be helpful for people who didn't have elevated cholesterol.

•  Avocado

Avocado is an excellent source of monounsaturated fatty acids and plant sterols that can help to reduce cholesterol. Research suggests that adding avocado to a heart-healthy diet can increase the cholesterol-lowering benefit. Avocado is also rich in protein, fiber, B-complex vitamins, vitamin K, and several minerals.
Lentils
 Lentils are high in fiber, and research suggests that adding lentils to a diet can reduce cholesterol levels as long as the overall calorie count is not increased. Lentils are also high in B-complex vitamins and minerals. They make a lovely addition to soup. Plus, unlike dry beans, lentils don't need to be soaked before cooking.

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Oats