Over 100 million people within the us alone
have high and dangerously high cholesterol levels. And, over a 3rd of those
people are in danger of heart condition as a result. as long as heart condition
is that the world’s leading killer, you'll want to understand the key to scale
back your risk so you'll live an extended and happy life. There are 12 foods you should eat to lower
your cholesterol level. Number 10 will definitely smile from ear to
ear!
1. Oily Fish
Even if you’re not the biggest fish fan,
you may find it’s in your best interests to become one when you see the
benefits it can have for your health. Even by swapping steak for salmon twice
or 3 times per week, you’re ready to give your body a healthy boost of Omega-3
necessary for reducing your cholesterol levels.
Omega-3 works by protecting the heart from
abnormal rhythms while reducing the triglycerides present in your bloodstream
as well. Sardines, salmon, tuna, and anchovy are all valid options.
2. Eggplant
Eggplant can typically be one of those
vegetables you look at sideways in the grocery store, not quite sure what to do
with it. However, with a little bit of research, you may find it becomes your
favorite vegetable in no time. You can roast them and use the insides with a
delicious pasta sauce , or maybe lightly fry them (in healthy oil, of course!).
The best part about an eggplant, however,
is that they are so good for your body as well. They can lower your cholesterol
while being an exceptional meat substitute. Eggplant lasagna, anyone?
3. Soybeans
When you want to lower your lower-density
lipoproteins, also known as LDL cholesterol, then soybeans can be of
assistance. Of course, you don’t need to eat them as they are, though.
Instead, you can eat tofu and soymilk as
well. Just 25 grams of soy milk or tofu per day is enough to lower your LDL by
as much as six percent.
With more and more people choosing to live
a life of veganism, soybean products are also becoming more available and
affordable.
4. Fruit
According to the national health
recommendations, the average person should consume about 400 grams of fruit per
day to benefit from the vitamins and nutrients they have to offer.
However, a little-known secret is that
fruit does more than just offer crucial nutritional content and satisfy your
hunger and thirst. If you eat citrus fruits and even apples, you also benefit
from a substance known as “pectin.” Pectin is soluble fiber which can help to
lower your cholesterol levels.
5. Oatmeal
If you want to start your journey to better
health on the upper foot, then include oatmeal in your diet. When you get up in
the morning, have a bowl of oatmeal with a piece of fruit.
Breakfast is undoubtedly the most important
meal of the day, but aside from satisfying your early morning hunger, oatmeal
has other benefits too. Given the soluble fiber within it, it can also have a
dramatic impact on your cholesterol levels – perfect for if you’re trying to
lower your LDL.
6. Nuts
Nuts are a beneficial part of anyone’s diet
– except when they are covered in chocolate. When the time comes to make
improvements to your health, make sure you add peanuts, walnuts, and almonds to
your shopping cart.
Not only are they an excellent snack to
curb your carb cravings, but they help to lower your cholesterol as well. In
fact, you can reduce your LDL by as much as five percent.
Nuts also are great for heart health and
assist you to step faraway from that naughty chocolate candy.
7. Beans
The problem with many food options on the
market is that once you eat them, you’re still hungry. As a result, overeating
is a huge problem in our society. If you want to avoid growing your waistline
any further but still want to satisfy your hunger, reach for a can of beans.
Kidney beans, lentils, and all manner of
bean varieties tick all the boxes for lowering your cholesterol. What’s more,
they feature stacks of soluble fiber of which the general population doesn’t
get enough.
8. Avocado
Smashed avocado on toast is the “new trend”
and, luckily for you; it’s also a great way to reduce your LDL by up to 22
percent. Now, you can fit in with the cool kids while making a difference to
your overall health.
You will also find that avocado offers more
potassium than a banana, can keep your heart-healthy, and provides beneficial
monounsaturated fats.
This small, green, heart disease-fighting
machine could become your new favorite snack in no time.
9. Whole Grains
Rather then load your plate up with refined
grains, why not go back to the way nature intended them to be used? Whole
grains are exceptional for lowering your cholesterol levels, while also being a
winner for heart health and reducing heart disease risks.
Aside from being nutritious and delicious,
they are also affordable. One bag of oats can go a long way toward preparing
healthy snacks and breakfasts. Stock up on oats and barley and dig into the
insoluble fibery goodness.
10. Dark Chocolate
While you might have previously felt guilty
about eating chocolate, now you don’t have to! Dark chocolate, thankfully, can
lower your cholesterol. If that knowledge isn't enough to possess you loading
up your handcart with cocoa and bittersweet chocolate , then nothing will!
However, before you begin chomping down on
big blocks, know that chocolate is often packed full of sugar which can
counteract the benefits. If you stick with dark chocolate of 75 to 85 percent
cocoa, you can reduce your LDL by as much as 6.5 mg/dl.
11. Vegetable Oils
Oil can get confusing, especially as each
manufacturer claims their brand is healthier than others. However, if you still
use lard, shortening, butter, or margarine to cook your meals, then it’s time
to make a change.
To reduce your LDL, use sunflower, olive,
or canola oil instead. Liquid oils are far more beneficial for your cholesterol
than butter and lard – while not altering the flavor dramatically. Or, in
baking when some oils aren’t appropriate, you can use ghee or coconut oil.
12. Tea
While not strictly food, tea still counts
because it’s leaps and bounds ahead of some other foods regarding being able to
lower your cholesterol. Aside from being beneficial for reducing LDL, however,
tea – both black and green – have other perks as well.
They help keep your blood pressure healthy,
reduce inflammation, and even improve your cardio metabolic health as well. It
might be time to stock up on tea bags and tea leaves to reap the many rewards
on offer!
Conclusion
One in four people dies of heart disease
every year in the United States – a concerning statistic. As the world’s
leading killer, it seems only natural to begin hunting for ways to reduce your
risk of becoming a statistic. The best part is, it’s easier than you think.
If you try these foods above, you may be
able to not only improve your LDL but pave the way for a healthier, more
energetic version of you as well. Start today!