Top Foods to Lower Cholesterol

Share this article with your friends:

Being on a bad diet can be a key factor of unhealthy cholesterol levels. High Levels of Cholesterol puts you in greater risk of heart disease. There are many fruits, vegetables grains etc. that are rich in soluble fiber and other nutrient content that could help in lowering the cholesterol levels and maintain the levels of good or HDL cholesterol. Here are few foods that could help you in bringing  down the cholesterol levels from high level to a healthy one.

 

  Spinach

 

Top Foods to Lower Cholesterol Levels

 

 

 

 

 

 

 

 

Spinach is considered as one of the heart healthy vegetables. This leafy green vegetable is rich in Lutein which is involved in preventing age-related macular degeneration , a leading cause of blindness.

Several studies have shown that addition of Lutein rich food like spinach into your diet can significantly reduce your risk to heart diseases by maintaining the health of arterial walls and getting rid of cholesterol that causes clogging. Try these delicious and simple spinach recipes and enjoy its benefits for a healthy heart.

 

 Garlic

 

Top Foods to Lower Cholesterol

 

 

 

 

 

 

 

Garlic is known for its wide ranging health benefits. Not only its flavor but its nutritional value has made it a kitchen staple. Garlic not only helps in lowering cholesterol levels, it also prevents blood clots and reduces blood pressures as well.

Garlic reduces cholesterol levels by preventing the cholesterol particles from sticking to the artery walls. One can reap its benefits by adding few fresh cloves in soups or dishes.

 

Beans

 

Top Foods to Lower Cholesterol

 

 

 

 

 

 

 

 

Beans are rich source of fiber and especially in cholesterol-lowering soluble fiber. Enjoying beans like kidney, chick pea, black beans etc. can lower cholesterol as much as 10 percent in a month. The soluble fiber present in these beans helps binding acids and cholesterol in the intestinal tract and thus preventing their re-absorption into the body and lowering the risk of heart disease.

 

Avocado

 

Top Foods to lower cholesterol

 

 

 

 

 

 

 

 

 

Avocado are rich source of mono-saturated fat that helps in raising levels of HDL or good cholesterol while lowering levels of LDL or bad cholesterol. Due to the presence of beta-sitosterol, a beneficial plant-based fat, the amount of cholesterol absorbed from food is reduced. It is considered as an excellent cholesterol buster.

According to the American Heart Association one can get up to 15% of their daily calories from monounsaturated fats like those contained in avocados.  Why Avocado is essential for your Health?

 

Tea

 

Top Foods to Lower Cholesterol

 

 

 

 

 

 

 

 

Green tea, black tea or lemon tea or ginger tea, are considered good for your heart as they contain a blast of antioxidant compounds like flavonoids. Studies have shown that antioxidants helps keeping blood vessels relaxed and also prevent blood clots. Flavonoids also prevent the oxidation of LDL cholesterol which is responsible for the plaque formation on artery walls and thus could help in lowering blood cholesterol levels.

 

 Nuts

 

Top Foods to Lower Cholesterol

 

 

 

 

 

 

 

 

Walnuts, cashews and almonds are good for heart health. They are low in fat and rich in Vitamin E, magnesium, copper and phytochemicals that are keeps the heart healthy and reduces the risk of a heart disease and other illnesses. The heart health mono-saturated fats present in nuts is also considered good for your joints as well. Best way to reap benefits from nuts is to consume the in moderation as they are high in calories.

 

 Soy

 

Top Foods to Lower Cholesterol

 

 

 

 

 

 

Reduction in the intake of saturated fat is highly important in order to cut down the level of cholesterol in your blood. Saturated fat ( Found in whole milk, cream, butter, cheese, meat etc.) is used by the liver to make cholesterol and eating too much of saturated fat will only increase cholesterol levels especially the bad cholesterol or LDL.

Soy foods, a protein –rich alternative to meat and cheese, could do wonder to your health. It will help you heart by slashing the amount of saturated fat that you eat. Soy can help strengthen bones

 

 Salmon

Top Foods to lower cholesterol

 

 

 

 

 

 

 

 

Fat present in Salmon is considered healthy for our heart and protects against high cholesterol. Omega-3 fatty acids found in salmon helps lower LDL i.e. bad cholesterol and raise good cholesterol and as well as lower triglycerides.  Besides Omega 3 Fatty acids, salmon is also rich in proteins that also assist in lowering cholesterol. Sources of Omega-3 Fatty acids for Vegetarians.

 

 

Related Posts
Top 6 astonishing health stories!
Here is the list of top 6 strange health stories that not only left health care professionals astounded but the whole world! Baby born in a bag-  Silas Philips was ...
READ MORE
Top 10 Health Benefits of Cardamom
Cardamom is a spice mainly found in Asian countries. Besides being used in various Indian cuisines, it has also many health benefits. It has its use in traditional medicine since ...
READ MORE
Top 10 Health Benefits of Holy Basil
  Holy Basil, known as  Tulsi in Hindi , has been acclaimed for its healing properties of the mind, body and spirit. In India it is considered as the “queen of ...
READ MORE
Health Benefits of Sichuan pepper
  Sichuan pepper, or Szechuan pepper or Chinese coriander, is commonly used in various Chinese recipes as a spice. Even though it is named pepper, it is not a real pepper ...
READ MORE
Top 10 Health Benefits of Raspberries
Raspberries are one of the most consumed berries, with abundance of vitamins, minerals and antioxidants. Their color varied from the popular red and black varieties to purple, yellow or golden. ...
READ MORE
Your Skin Can Reveal Surprising Signs of Disease
Dry Itchy Skin: Possibility of Atopic Dermatitis When your skin feels itchy and you aren’t able to stop scratching and itching, it might be a symptom of Atopic Dermatitis. Atopic dermatitis ...
READ MORE
Health Benefits of Eating Kidney Beans
 Kidney Beans are an excellent source of minerals like potassium, iron and Vitamin B1. It is also known for its   dietary fiber and folic acid content. Kidney beans could be ...
READ MORE
Health Benefits of Horseradish
Horseradish is a root vegetable popularly used as a spice in number of dishes. Most prominent minerals found in horseradish ar calcium, potassium, magnesium and phosphorus. It has anti-viral properties ...
READ MORE
Health Benefits of Lemon Tea
Drinking Lemon tea not only gives you a tangy flavor and feeling of freshness, but also provides multiple health benefits. According to Harvard School of Health, Tea is a good ...
READ MORE
Top 10 Foods to fight Free Radicals
Free radicals are our aging enemies as they are responsible for various age-related diseases. They are highly unstable molecules which attack cells and cause damages to DNA, cellular membranes and ...
READ MORE
Top 6 astonishing health stories!
Top 10 Health Benefits of Cardamom
Top 10 Health Benefits of Holy Basil
Health Benefits of Sichuan pepper
Top 10 Health Benefits of Raspberries
Your Skin Can Reveal Surprising Signs of Disease
Health Benefits of Eating Kidney Beans
Health Benefits of Horseradish
Health Benefits of Lemon Tea
Top 10 Foods to fight Free Radicals