11 Foods To Raise The Good and Lower The Bad Cholesterol
Usually, the high cholesterol doesn’t lead to any symptoms, but it can increase your chance of severe health problems.
Food is essential for your cholesterol. As a matter of fact, food can reduce your cholesterol and improve the armada and its composition of fats in your bloodstream.
Healthy heart diet includes fresh vegetables and fruits, good fats and whole grains. However, certain foods are especially good to bring down your cholesterol. How to lower your cholesterol?
It is simple, some foods give a good dose of the soluble fiber. And that binds the precursors of cholesterol and cholesterol itself in the digestive system and removes them from the body before they are able to enter into circulation.
Also, there are other foods that have polyunsaturated fats, and these fats directly lower the bad cholesterol also known as LDL.
11 Foods That Lower Cholesterol
-AVOCADO AND GRAPEFRUIT
These fruits have glutathione, which is an antioxidant that can help you neutralize the free radicals.
The tomatoes are rich in lycopene. The lycopene helps combat against the cholesterol build-up on the artery walls. In cooked tomatoes, there is a higher level of lycopene.
The oranges have pectin. What the pectin does is that it traps the cholesterol and removes it out of the body. One orange or medium size has from 2 to 3 grams of soluble fiber, potassium, folate and vitamin C.
The blueberries are abundant in antioxidants. The antioxidants help to fight cellular aging. If you are not a fan of the blueberries, you can also consume raspberries, cranberries, and strawberries.
The grapes have quercetin, which helps prevent bad cholesterol or LDL from clogging the arteries.
The garlic is said to lower cholesterol, protect against infections, prevent blood clots and lower blood pressure. According to recent research, it can prevent artery-clogging plaque and its early stage known as nanoplaque.
How is this possible? Well, the garlic prevents the cholesterol particles from sticking to the artery walls.
Spinach is abundant in lutein, the pigment that is yellow and it is found in egg yolks and leafy vegetables.
According to recent research one half cup of food rich in lutein can protect against heart attack and help the artery walls to cope with cholesterol invaders that lead to clogging.
The soy beans are abundant in vitamin B, calcium and iron. They have antioxidants that increase HDL or good cholesterol and lower LDL or bad cholesterol.
The onions can lower your blood pressure. The onions have sulphides that can lower the risk of colon and stomach cancer. It is your choice whether you will consume them cooked or raw.
The cabbage contains potent antioxidants. You can try a kale salad and red cabbage, with some garlic, a small amount of brown sugar and a small amount of orange juice.
-LENTILS AND BEANS
Lentils and beans are actually abundant in fiber, and they are part of the foods that are healthy for your heart, the ones we already mentioned the soluble type.
You can use beans or lentils to replace animal protein, which has saturated fat.
A Few More Tips:
You should know that adding few foods to your diet to lower cholesterol in various ways will work better than just consuming one food.
The dietary components that are the key ones are plenty of vegetables and fruits, instead of highly refined consuming whole grains and obtaining protein from plants.
Switching to cholesterol-lowering diet means that you will need to expand the type of foods you usually buy and eventually get used to new flavors and textures.