5 Foods That Lower Bad Cholesterol
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The holidays leave us with good memories of family gatherings and reunions with friends. It also leaves us with more: belly fat, increased blood sugar and cholesterol. People have found it a trend to go back to the healthy lifestyle after the New Year. You know this means taking those running shoes out again and choosing healthy foods.
The bright side is there are foods that lower cholesterol levels so that you do not necessarily have to stop enjoying your meals – you just need to choose wisely what foods to consume while you’re trying to get back to the normal levels.
Fish and Fish oil
This is heart food. Fish products are rich in omega-3 fatty acids that can naturally reduce cholesterol levels. Fish diets prevent heart attack and the risk of stroke. Fish oil, meanwhile, is said to prevent the risk of sudden death on those who already suffered from heart attacks.
Good sources of omega-3 fatty acids are salmon, mackerel, lake trout, sardines, herring, albacore tuna and halibut. This is good news for those who are on a sardine diet post-holiday season. They are on the right track. If you prefer tuna, be mindful that the bigger the fish, the higher amounts of mercury they may have.
Oatmeal and other high-fiber foods
Try having oatmeal for breakfast instead of pancakes with butter and lots of maple syrup. Two servings of oats will lower your bad cholesterol or LDL by 5.3% in as little as six weeks. This food contains soluble fiber which has beta glucan that reduces LDL absorption into the bloodstream. Adding fruits such us apples or bananas will add 4 grams of fiber to your diet. Other sources of soluble fiber are kidney beans, pears, apples, barley and prunes.
Studies also indicate that eating nuts is good for the heart. Walnuts, which are rich in polyunsaturated fatty acids, are great in keeping blood vessels healthy. Eating between 1.5 ounces – 2 ounces or 42.5 grams of nuts daily lowers the LDL by 5%. Other nuts that you can include in your post-holiday diet are almonds, peanuts, hazelnuts, pecans, pistachio. Make sure that these are plain and not salted or sugar-coated. They can be used to replace foods high in saturated fats such as cheese and croutons.
This food has 13 kinds of flavonoids that prevent cell cancer, heart disease and osteoporosis. It is also rich in iron. Recommended consumption for a healthy heart is half a cup of spinach every day.
Yes, chocolate is good food after all. Dark chocolate contains antioxidants that reduce damage to the blood vessels. It can also lower high cholesterol levels. Studies indicate that consumption of this food at 100 grams daily reduces by 21 percent the risk of cardiovascular disease.