Top 10 Superfood to Lower Cholesterol
Some fake foods above their weight help lower cholesterol levels – we call them “cholesterol busters”. Choosing a healthy and low-fat saturated diet is important to help keep your cholesterol low, but it can further reduce your cholesterol levels by including these superfood to lower cholesterol in your daily diet.
Having a bowl of oatmeal for breakfast every day as it is a superfood to lower cholesterol lower your high cholesterol. The high content of soluble fiber in oatmeal helps reduce LDL.
It reduces the absorption of cholesterol in the bloodstream. The fiber fills you quickly and helps you to avoid meaningless consumption.
Also, eating oats regularly is associated with a lower risk of cardiovascular disease and type 2 diabetes.
- Eat a bowl of oatmeal for breakfast every day.
- You can also add oatmeal to shake or use it in bakery products.
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Heart monounsaturated fats, polyunsaturated fats, and almond fiber help raise good HDL cholesterol and reduce the levels of bad LDL. It order to reduce your calories you can eat almonds as its key to superfood to lower cholesterol.
A 2011 study published in the Nutrition Review found that nuts such as almonds help reduce LDL cholesterol, a primary target for preventing coronary heart disease from 3 to 19 percent.
In addition, a 2015 study published in the Journal of the American Heart Association states that daily almond consumption can be a simple dietary strategy to prevent the occurrence of cardio-metabolic diseases.
Almonds are a great sandwich or salad dressing, cereal, and yogurt. Eat a handful of almonds a day and remember that moderation is the key. Other nuts and seeds such as nuts and flax seeds are also useful for lowering cholesterol levels in the bloodstream.
Sweet, tender and juicy oranges are another superfood that has cholesterol lowering characteristics. Orange juice are the best example of superfood to lower cholesterol.
In a 2000 study published in the American Society of Clinical Nutrition magazine, researchers found that orange juice improves blood lipid profiles in people with hypercholesterolemia. This is due to the presence of vitamin C, folate and flavonoids such as hesperidin in oranges.
Drink 2 to 3 cups of orange juice each day. Freshly squeezed juice is a good choice. You can also drink fortified orange juice with vegetable sterols. Phytosterols also help reduce total cholesterol to some extent.
Alternatively, you can eat some oranges every day.
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Excellent nuts nut nuts All nuts are rich in plant proteins, fiber, healthy unsaturated fats for the heart, vitamin E, magnesium, potassium, natural plant sterols and many useful nutrients for plants. 30-35g a day of nuts (a handful) has the potential to reduce cholesterol by an average of 5%.
Precious, delicious, delicious cranberries! You can not go wrong with eating more! Rich in antioxidants, blueberries are loaded with more fiber than you might know.
They also contain a special compound called pterostilbene, which has been shown in studies to help the body metabolize cholesterol. It can lower both triglycerides and LDL cholesterol.
It makes sense – now more than ever – to always keep a lot of frozen blueberries in your freezer so you can add some of those good berries to everything! You can take blueberries as a superfood to lower cholesterol.
This list gets lighter all the time! Who does not like the crisp and fresh taste of apples? Perhaps the compounds lowering apple cholesterol are the reasons why people say that an apple a day keeps the doctor away?
The apples are full of fibers, vitamins, minerals, and polyphenols, which provide support for almost all organs of the body. Enjoy two apples at your choice every day for a super meal that will lower your cholesterol and good taste to do!
Drinking a few cups of green tea a day is one of the simplest ways to reduce your total cholesterol and LDL levels.
Green Tea intake reduces total fasting serum and LDL cholesterol in adults, according to a 2011 meta-analysis of 14 controlled randomized trials that was published in the American Journal of Clinical Nutrition.
There are several green tea compounds that prevent the absorption of cholesterol into the digestive tract and help in their excretion.
Additionally, this healthy drink prevents plaque build up in the arteries and reduces the risk of having a stroke or stroke.
Drink 3 to 4 cups of green tea (hot or frozen) every day.
You can also take green tea supplements after consulting your doctor.
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Olive oil is high in monounsaturated fats that help to reduce bad LDL cholesterol levels. This in turn reduces the risk of heart disease and stroke. Also, it is rich in vitamin E, an antioxidant that is good for the heart and overall health.
Use 2 tablespoons of extra virgin olive oil every day to replace less healthy oils. You can use this oil for salsa vegetables, to prepare the salad or to paint the bread.
We knew you would like this list! The dark chocolate was shown in the study after study to lower LDL cholesterol and raise HDL cholesterol in the body.
The American Journal of Clinical Nutrition published a study in 2013 that found that dark chocolate contains a substance called theobromine, the active compound when it comes to elevated cholesterol in the blood.
Black chocolate also prevents blood platelets from attacking, maintaining blood flow and preventing artery clogging. Moderation is important here; you just need one or two ounces of dark chocolate, maximum, to get all the health benefits. Be sure to eat chocolate with at least 60% cocoa.
If it has to do with a healthy heart, garlic seems to be on the list! This super food prevents blood clots, lowers blood pressure and protects us from heart disease while lowering cholesterol levels.
The National Institute of Integrative Medicine issued a press release in 2013 saying the garlic extract is a super safe but effective alternative to chemical blood pressure and medicines to reduce cholesterol. Eat two or three cloves of slightly crushed, raw and organic garlic each day and add more garlic to your meals to make a real number of high cholesterol kicks on the sidewalk as it is a superfood to lower cholesterol.