Avocados are one of the best way for to manage your cholesterol balance. They are high in monounsaturated fats, so they will bring your LDL cholesterol down and boost your HDL cholesterol at the same time.
Avocados are also a rich source of sterols, which are plant-based substances that help to lower cholesterol. They’re also high in both soluble and insoluble fiber.
Almonds and Nuts:
Nuts are high in unsaturated fat and fibre, which we have already established are great for bringing your cholesterol down.
Walnuts, almonds and pistachios are regarded as the best options, walnuts even contain omega-3 too, so they are doubly good at lowering cholesterol.
Omega-3s help lower levels of triglycerides, a type of fat in the bloodstream.
Calcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease.But nuts are also loaded with protein.
Eating just a few ounces of nuts everyday can lower bad cholesterol by as much as 5%.
All the whole grains, oats support the highest amount of soluble fiber.
And studies show that just 5 to 10 grams of this soluble fiber (beta-glucan), can lower both total cholesterol and LDL or “bad” cholesterol.
Soluble fiber takes a while for the body to digest, so you feel full longer after a meal and are less tempted to eat unhealthy snacks.
These are a versatile group of foods that are especially rich in soluble fiber. Each cup provides nearly 5 gram of this potent cholesterol-lowering agent.
In fact, beans may hold the record for most soluble fiber among the whole plant kingdom; a cup of cooked black beans carries nearly twice the soluble fiber of oats.
You may start with 1/2 cup per day and work up to a cup of black beans or any kind of bean to make the biggest impact on cholesterol.
Pulses contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with pulses can lower your risk of heart disease.
A 2016 Canadian study found that a daily serving of pulses can cut LDL cholesterol by 5%. They also keep you fuller for longer so you are less likely to reach for any unhealthy, fatty snacks that will send your cholesterol soaring again.
Daily eating a 1/2 cup (100 grams) of legumes per day is effective at lowering “bad” LDL cholesterol.
For thousands of years, garlic has been used in nearly every culture in the world and not just to repel evil.
Now research has found that it helps stop artery-clogging plaque at its earliest stage. keeps individual cholesterol particles from sticking to artery walls.
Garlic may contain various power plant compound i.e. Allicin. It is main active compound.
Chop up and toss on pizza, in sugar, or on side dishes, try for 2 to 4 fresh doves a day.
You will find it on most lists of foods that are good for you and this is no exception. It contains omega-3, which has two key benefits.
-The first is it improves brain function.
-The second is it’s superb for heart health.
studied have shown omega-3 can keep blood pressure and heart rate in check, reduce your risk of heart attacks, lower LDL cholesterol and increase HDL cholesterol.
Omega-3s reduce artery-clogging triglycerides in the bloodstream. You should eat fish two or three times a week. Salmon, mackerel, albacore tuna, herring and taake trout are good choices.
Flaxseeds have an interesting texture that adds an extra something to your dishes, but it also produces oil. These seeds have more than one purpose – they help lower diabetes, heart diseases, and even cancer.
A great source of fiber, flaxseeds are also chock full of omega-3 fatty acids and lignans, which is another plant-based compound that can holistically lower your risk of stroke.
Flaxseeds contain phytosterols which can help reduce LDL cholesterol in the body.
These also help lower bad cholesterol when used in place of butter,lard, or shortening for cooking. Healthier vegetable oil include canola, sunflower, extra-virgin olive oil and avocado oil.
Extra virgin olive oil is another cooking item strongly recommended for high cholesterol prevention. It contains monounsaturated fatty acids.
The consumption of which is linked to the state of your cholesterol. If your olive intake is healthy, it can increase your HDL, as well as lower your LDL.
Monounsaturated fat is considered the healthiest. you can use olive oil for sauteing (light fry), grilling and baking, or as a salad dressing.
Specific compounds in olives may also limit the initiation of the inflammatory process — another high cholesterol-promoting risk factor.
Fruit is an excellent addition to a heart-healthy diet for several reasons.
Apples, grapes strawberries, and citrus fruits contain a lot of in pectin, a type of soluble fiber that, again lower LDL.
Fruits also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Dark chocolate is known for having several health benefits. This puts it at odds with the average candy bar you see at the gas station. When it comes to high cholesterol, dark chocolates carries a powerful weapons. And this weapon is cocoa.
Cocoa is the main ingredient in dark chocolates. The reason it is so effective so that it protects the bad cholesterol in your bloodstream from oxidation. If it did not, you would only be at further risk of heart disease.
A study from 2015 focused on adults who drank cocoa twice daily for a whole month. By the end they were shown experience a reduction of bad cholesterol with their level of good cholesterol improved. They also saw their blood pressure decrease.
So if you would like to try a healthier option, put down the snickers and eat some dark chocolates.
Soya Foods and Drinks Being naturally low in saturated fat, soya foods help lower cholesterol. The special proteins in soya also appear to influence how the body regulates cholesterol too. Studies show you can lower your cholesterol by around 6% by including as little as 15g soya protein per day.
As an antioxidant, vitamin C helps to reduce inflammation. But in 2008 a study showed a significant decrease in serum LDL cholesterol and triglyceride concentrations with the supplementation of at least 500 mg/d of vitamin C. Some good sources of vitamin C include: