Tuesday, 21 January 2014

8 Super Foods to Lower Your Cholesterol Levels

8 Super Foods to Lower Your Cholesterol Levels 

High cholesterol is one of the main causes of heart problems in people around the world. Changing what you eat can lower this high cholesterol and improve your lipid profile. Below are some foods that will give you polyunsaturated fats, which directly lower LDL and some foods containing sterols and stanols, which help block the body from absorbing cholesterol.

#1: Oats are rich in fiber. The soluble fiber contained in oatmeal reduces the LDL levels in your body. Oats also contain beta-glucol, which helps to absorb the LDL cholesterol, process it, and expel it from the body in your excrement.

#2: Fish is one of the best foods to lower cholesterol, as it contains Omega-3 fatty acids that will be instrumental in improving your overall heart health. Omega-3 fatty acids also increase the levels of HDL in the body, thus helping to combat the LDL more effectively. The best fish to eat include mackerel, salmon, albacore tuna, halibut, sardines, herring and lake trout.

#3: Nuts are some of the best foods to lower cholesterol, as they are rich in polyunsaturated fats. Walnuts, almonds are some of the nuts that are top cholesterol lowering foods, as long as they aren't salted. It is important that you eat no more than a handful of nuts.

#4: Beans are excellent for your heart. Beans are high in fiber, and they contain a lot of protein that is low in fat. "Studies have shown that beans can help to lower cholesterol by as much as 8% with only half a cup of beans eaten regularly". Beans help to slow down the body's absorption of cholesterol. Black beans and Kidney beans are two of the foods that top the list of low cholesterol foods.

#5: Garlic helps lower cholesterol. It fights the plaque that would clog your arteries by preventing the cholesterol particles from clinging to the arterial walls. No more than four cloves are necessary, though two per day is the minimum amount to experience amazing benefits.

#6: Fruits - Fibre in fruits helps lower cholesterol. Apples, pears, grapes strawberries, citrus fruits and grapefruit contain soluble fibre, which helps lower cholesterol.

#7: Spinach helps lower cholesterol, as it contains lutein. Lutein is regarded as one of the best nutrients to protect the walls of your arteries against the cholesterol that would cling to them and form blockages.

#8: Olive Oil is rich in monounsaturated fats that fight high LDL cholesterol levels.

Tip:- If you have high cholesterol, avoid these foods:

The saturated fats found in red meat and milk can raise the level of LDL enormously. Hence cut back on saturated fat to lead a healthy life. Use olive oil instead of butter, and try baking/roasting chicken instead of frying it.