Eating saturated fats found in animal products, and trans fats found in some commercially baked cookies and crackers can raise your cholesterol. In this article, you can find a video and blog post on 10 top superfoods for lowering cholesterol.
Our diet plays an important role in controlling the cholesterol level. foods such as red meat and fat filled dairy products can also increase your overall cholesterol level.
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10 Top superfoods for lowering cholesterol
So, let see some of the top 10 foods which can lower your cholesterol and protect your overall health.
Have a bowl of oatmeal for breakfast daily, It is a great and easy way to lower high cholesterol level. Oatmeal contains high soluble fibers, Which helps to lower bad cholesterol or Low-density lipoprotein.
It also reduces the absorption of cholesterol into your bloodstream. The Rich fiber in oatmeal also fills up your stomach quickly, which in turn prevents you from eating mindlessly.
It is possible to achieve about 10 percentage reduction in bad cholesterol if you aim to eat around 73 grams of almonds daily.
Almonds contain heart-healthy monounsaturated fats, polyunsaturated fats, and fibers, these elements helps to raise good cholesterol and reduce the bad LDL level. This reduction occurs without harming the good cholesterol content.
However, since almonds are high in calories, it is recommended that you should not eat almonds more than 1 cup a day.
8. Orange Juice
Orange juice is yet another superfood that has cholesterol reducing properties.
Drink 2 to 3 cups of freshly extracted orange juice daily. In a recent study, they found significant reduce in cholesterol, on peoples who drank 2 cups of orange juice daily for at least 12 months.
Citrus flavonoids in orange juice reduce high levels of fats in the blood. Eating a few raw oranges daily is an alternative.
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Salmons contain omega three fatty acids called EPA and DHA, which provide protection against rising cholesterol.
It helps to reduce LDL and boost good cholesterol. In addition, salmon is low in saturated fats. Which results in, lowering the risk of heart disease which is mainly caused by the increase in the cholesterol level.
A word of caution, do not over eat salmon since it contains mercury or other toxins.
6. Soya bean and Soya Products
Soya beans or other soy products are great for those who have high cholesterol. Even though soya bean may not lower the overall cholesterol content, it can still lower bad LDL.
This high protein-rich food contains high levels of polyunsaturated fats, fibers, vitamins, and minerals, as well as low levels of saturated fat.
5. Green Tea
Drinking a few cups of green tea daily is one of the simplest ways to reduce cholesterol. There are several components in green tea, which prevents the absorption of cholesterol inside the digestive tract and can aid in its elimination as well.
If you are seriously looking to lower your cholesterol, drinking green tea alone won’t work. instead, you should drink green tea in combination with avoiding high cholesterol foods, and also adopt some form of daily exercises.
4. Olive Oil
Olive oil is high in monounsaturated fat, that helps to lower bad LDL cholesterol. This, in turn, can lower the risk of heart disease and stroke. Moreover, it is rich in vitamin E, which is an antioxidant that is good for your heart and overall health.
Substituting olive oil over your daily used oils can reduce LDL cholesterol by as much as 15%, which is similar to the effect of a low dose medication.
Avocados are a good source of monounsaturated fats, that can help reduce LDL level, in people who are overweighed or obese.
Avocados contain plant sterols that have cholesterol reducing properties.
plant sterols or phytosterols are a naturally occurring part in most plants. In addition to that, avocados are rich in protein, fibers, B-complex vitamins, vitamin K and several other minerals, that are good for your overall health, and especially for reducing cholesterol.
Garlic is another superfood which can help to reduce cholesterol.
Studies have shown that, eating half a clove or 900 milligrams of raw garlic each day, can lower cholesterol up to 12 percentage. Which itself shows that garlic extract is a safe and effective alternative to pharmaceutical medicines.
It can also prevent blood clotting, reduce blood pressure and protect against heart disease.
1. Dark Chocolates
Dark chocolates can effectively reduce bad cholesterol, and improve the level of good cholesterol in the blood. The high level of antioxidants and flavonoids seen in dark chocolate can prevent blood platelets from sticking together, and keep the arteries unclogged. This further reduces the risk of heart attacks or strokes.
For best results, Eat 1 or 2 small pieces of dark chocolates, with at least 60 percent cocoa, on a regular basis. This can make remarkable effects on reducing the cholesterol, as well the overall health improvement.
So these are the 10 top superfoods for lowering cholesterol. Try it and feel the difference.