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 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 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 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 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?
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.
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.
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
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.