{"id":1519,"date":"2020-09-11T04:45:28","date_gmt":"2020-09-11T04:45:28","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=1519"},"modified":"2020-09-11T04:45:28","modified_gmt":"2020-09-11T04:45:28","slug":"13-healthy-foods-that-can-lower-your-cholesterol","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/13-healthy-foods-that-can-lower-your-cholesterol\/","title":{"rendered":"13 Healthy Foods That Can Lower Your Cholesterol"},"content":{"rendered":"
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Harvard Health<\/figcaption><\/figure>\n

While your body needs cholesterol, having high levels of low-density lipoprotein (LDL) cholesterol — or bad cholesterol — can cause health problems. Fatty deposits may build up in your arteries, which may increase your risk of heart disease such as heart attack and stroke if left untreated. One cause of high cholesterol is having too much fat in your diet. This means that making changes to the way you eat could go a long way in keeping your cholesterol levels down.<\/p>\n

If you are worried about your cholesterol levels — or even if you are not — you should acquaint yourself with the foods that can help lower or keep your LDL cholesterol levels low.<\/p>\n

Read on to find out what you should add to your diet to avoid cholesterol related problems.<\/strong><\/p>\n

<\/p>\n

1. Whole Grains<\/h2>\n
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Healthy Eating<\/figcaption><\/figure>\n

Whole grains are better than refined grains even if you do not have any health issues. But if you have problems with your cholesterol, you have even more reason to switch to them. Whole grains have been shown to lower the risk of heart disease and stroke. Unlike refined grains, they retain all three layers (bran, germ and endosperm), providing you with more vitamins, minerals and fiber. The best grains to manage your cholesterol levels are oats and barley. Both are rich in beta-glucan, which is a type of fiber that can help lower your cholesterol. So have a bowl of oatmeal for breakfast, and replace your refined grain foods with whole grain varieties.<\/p>\n

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2. Fatty Fish<\/h2>\n
\"\"
News Medical<\/figcaption><\/figure>\n

You can get high levels of omega-3 fatty acids from fatty fish such as salmon, mackerel, tuna, trout and herring. Omega-3s are good for your heart, whether or not you have any heart problems to begin with. They can reduce your blood pressure and lower your risk of a stroke. Studies have also shown that consuming two to three fish meals per week may increase your high density lipoprotein (HDL) cholesterol, which is also known as good cholesterol. Fatty fish can also indirectly affect your cholesterol levels if you replace your red meats with them instead. Fortunately, there are many ways to enjoy fish, but the healthiest dishes are steamed, stewed, baked or broiled.<\/p>\n

<\/p>\n

3. Nuts<\/h2>\n
\"\"
Healthline<\/figcaption><\/figure>\n

Nuts are rich in good monounsaturated fats, which means that they are good for your cholesterol levels. They also provide phytosterols, plant compounds that help lower your cholesterol by preventing it from being absorbed by your intestines. Some nuts such as almonds are high in L-arginine, which is an amino acid that can help improve the blood flow in your arteries. Nuts also contain calcium, magnesium and potassium, which can play a role in lowering your blood pressure as well as your risk of heart disease. As long as you don’t have any allergies, nuts make a great addition to your diet. Enjoy a serving for a quick and easy snack, or add some to your cereal, salad or other dishes for extra texture and flavor.<\/p>\n

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4. Legumes<\/h2>\n
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European Science Media Hub<\/figcaption><\/figure>\n

Legumes belong to the plant family Fabaceae. This vegetable group includes beans, peas, soybeans, lentils and chickpeas, among others. They are an excellent source of protein and fiber. Studies have shown that consuming half a cup of legumes a day can help lower your bad cholesterol. And because they take longer to digest than some other foods, they keep you feeling fuller longer, seeing you through to your next meal. Replace refined grains in your diet with legumes of your choice to make your meals healthier.<\/p>\n

<\/p>\n

5. Vegetables<\/h2>\n
\"\"
Daily Council of California<\/figcaption><\/figure>\n

It is a no brainer that vegetables are an excellent source of nutrients that are good for your health. Not only are they low in calories, but they are also packed with antioxidants and fiber. Some of them are also rich in pectin, which is a soluble fiber that can help reduce your cholesterol. Vegetables that have a particularly high content of pectin include carrots, eggplants, okra and potatoes. But whether you suffer from high cholesterol or not, you should always include a hearty serving of vegetables in every meal.<\/p>\n

<\/p>\n

6. Dark Leafy Greens<\/h2>\n
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Encouraging Greens<\/figcaption><\/figure>\n

Though there are many types of nutrient-packed vegetables to choose from, dark leafy greens in particular are seen to lower your risk of heart disease due to the presence of lutein and other carotenoids. These vegetables, which include spinach and kale, can also bind bile acids, which allows your body to get rid of more cholesterol. But even beyond that, you have plenty to gain from eating leafy greens. And you are not limited to just enjoying them in your salad. There are different kinds of leafy green vegetables that you could prepare in a variety of delicious ways.<\/p>\n

<\/p>\n

7. Avocados<\/h2>\n
\"\"
India Times<\/figcaption><\/figure>\n

Avocados pack a punch when it comes to nutrition. These delectable fruits are rich in fiber and monounsaturated fatty acids. These can help lower your cholesterol levels and are good for your heart. Avocados are also loaded with vitamins and other nutrients, providing you with other health benefits as well. They are also a good choice of food if you are trying to lose weight. Avocados can make you feel fuller for a longer time after consuming them, which can help you avoid snacking in between meals. There are different ways you could enjoy this fruit, including making smoothies, incorporating it into your dishes, or just eating it right out of the skin.<\/p>\n

<\/p>\n

8. Fruits and Berries<\/h2>\n
\"\"
Dissolve<\/figcaption><\/figure>\n

You already know that fruits are healthy foods that are packed with vitamins and other nutrients. Many of them contain soluble fiber, which can help lower your cholesterol levels. One type of fiber known as pectin can reduce these levels by up to 10 percent. It can be found in apples, grapes, strawberries and citrus fruits. Berries and grapes are also scrumptious and healthy options because they are particularly rich in bioactive compounds that can help increase your good cholesterol while lowering the bad. Fruits make delicious and nutritious snacks and desserts, and can be used to make fresh juices and smoothies.<\/p>\n

<\/p>\n

9. Tea<\/h2>\n
\"\"
Healthline<\/figcaption><\/figure>\n

If you love tea, you will be happy to know that aside from many other health benefits, it can also help lower your cholesterol levels. The antioxidant catechin is believed to be responsible for this. It also activates nitric oxide, which can be good for your blood pressure. On the other hand, the compound quercetin found in tea can improve the function of your blood vessels as well as lower inflammation. Whether you prefer green or black, this is all the more reason to enjoy another cup.<\/p>\n

<\/p>\n

10. Extra Virgin Olive Oil<\/h2>\n
\"\"
The Spruce Eats<\/figcaption><\/figure>\n

If you are conscious about preparing healthy meals, you already know that olive oil is one of the best oils to use in your cooking. One study revealed that four teaspoons of extra virgin olive oil (EVOO) a day taken with a Mediterranean diet can lower the risk of heart ailments by 30 percent. It is rich in monounsaturated fatty acids, and can help increase good cholesterol while lowering the bad kind. On top of that, it can play a role in reducing your blood pressure. Use some olive oil in place of your regular oil when cooking, or prepare your salad of leafy greens with an EVOO dressing instead of Caesar or ranch.<\/p>\n

<\/p>\n

11. Soy Based Foods<\/h2>\n
\"\"
American Heart Association<\/figcaption><\/figure>\n

Though studies are still inconclusive, soybeans appear to be linked to reduced LDL and total cholesterol levels. This seems to particularly affect those who already have high cholesterol levels. In spite of the limited evidence when it comes to cholesterol, soy products can also offer other benefits for your health. It is a good source of plant protein, which may help in lowering your blood pressure. You can also increase your fiber intake by consuming soy based foods such as tofu and soy milk, making them great for your gastrointestinal system. Aside from these, they also contain other vitamins and minerals that are good for you.<\/p>\n

<\/p>\n

12. Garlic<\/h2>\n
\"\"
Northwestern Medicine<\/figcaption><\/figure>\n

Garlic is one of the most common ingredients used in cooking, but did you know that it is also widely used for its health benefits? Among other things, some studies indicate that garlic might possibly lower cholesterol. And while it is not yet clear how effective garlic is in this aspect, there are other reasons to continue using it as a regular part of your diet. It contains antioxidants and may be effective in fighting sickness. It is also known to reduce blood pressure. So if you love garlic, go ahead and add a little more to your dishes for that extra flavor.<\/p>\n

<\/p>\n

13. Cocoa and Dark Chocolate<\/h2>\n
\"\"
Phoenix Helix<\/figcaption><\/figure>\n

Believe it or not, but dark chocolate can actually be good for you. Research has found that flavonoids found in cocoa, which is its main ingredient, can lower bad cholesterol while raising good cholesterol. And this is not the only benefit of dark chocolate. It can be good for your health in a number of other ways as well. Dark chocolate is an excellent source of antioxidants and may also lower your blood pressure. Just make sure to enjoy this treat in proper moderation and try to pick one with a higher cocoa content.<\/p>\n

If you have been diagnosed with high cholesterol, you can still take steps to improve your levels. Maintaining a proper diet can definitely make a huge impact on your health. Make sure to skip the bad foods and pick from these heart-friendly choices instead.<\/p>\n","protected":false},"excerpt":{"rendered":"

While your body needs cholesterol, having high levels of low-density lipoprotein (LDL) cholesterol — or bad cholesterol — can cause health problems. Fatty deposits may build up in your arteries, which may increase your risk of heart disease such as heart attack and stroke if left untreated. One cause of high cholesterol is having too […]<\/p>\n","protected":false},"author":7,"featured_media":1520,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[3],"tags":[247,337,19,271,180],"yoast_head":"\n13 Healthy Foods That Can Lower Your Cholesterol<\/title>\n<meta name=\"description\" content=\"Having too much fat in your diet causes high cholesterol. 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