14 Foods that Lower Cholesterol
What Do All Cholesterol-Lowering Foods Have in Common?
One of the key elements to fighting high cholesterol is eating plenty of high-fiber foods. Fiber is found in all types of whole, real plant foods including vegetables, fruits, whole grains and legumes. Check out the list below for some great ideas
Top 14 Foods that Lower Cholesterol
1. Vegetables (Especially Greens!)
3. Chia Seeds and Flaxseeds
4. Olive Oil
Olive Oil is full of antioxidants that raise the HDL levels and reduce LDL levels. If you use olive oil, instead of butter or cooking spray, you will see a definite change in your heart health. Add some vinegar to it to make a good salad dressing. However, be careful! You don’t want to use too much olive oil, it is high in calories.
Avocado is one fruit that is full of monounsaturated fats. It is one of the best HDL cholesterol foods! You could add sliced avocados to your fruit salad or simply spread this all over your sandwich. Using it instead of mayonnaise or butter is a better alternative any time. This will ultimately help you lower bad cholesterol.
Salmon is great for your heart. It contains omega 3 fatty acids which are full of HDL cholesterol. It would be advisable to have at least two to three servings of wild salmon per week. However, you need to remember that not all nutrients are absorbed during the digestion period. Get hold of nutrients from whole foods so that all nutrients can be absorbed.
7. Gluten-Free Whole Grains/Ancient Grains
8. Green Tea Or Black Tea
Green tea and black tea are full of antioxidants that reduce cholesterol levels. Having three cups of green tea or black tea a day will not only give you a better cardiovascular health, but also promotes better shape and skin. Often these drinks have been used for weight loss, lowering blood pressure and controlling diabetes. However, make sure you don’t add any sugar or cream to your hot drinks! They just spoil the whole purpose!
9. Beans and Legumes
benefits of raw garlic has been shown to reverse disease
12. Sweet Potatoes
Sweet Potatoes should be used instead of white potatoes because of the amazing health benefits they offer. Sweet potatoes have a low glycemic index that stops your blood sugar from elevating. They also contain Vitamin A, fiber, and lycopene.
- Vegetables, nut and seeds, fatty fish and legumes are just a few examples of healthy foods that lower cholesterol fast, all of which can be easily worked into a variety of low cholesterol recipes.
- Also it is important to limit your intake of foods that raise cholesterol, such as sugar, processed oils and pre-packaged foods.
- Add these diet changes with regular physical activity and a healthy lifestyle.