Best Foods That Can Lower Your Unhealthy Cholesterol
Cholesterol is something which is often linked to a number of health hazards. While a small amount of cholesterol or the type known as HDL is beneficial for the body, it is excess cholesterol or the type known as LDL that causes problems like stroke and atherosclerosis. It clogs up the arteries and obstructs blood flow. Bringing a few changes in your diet will help you decrease cholesterol levels. Here are the best foods to eat that lower your cholesterol.
Beans are a rich source of soluble fiber. This fiber binds with the cholesterol and helps to take it out of the body. Also, there are so many different kinds of beans, making it a versatile food that you won’t get bored of.
2. Fatty Fish
Fish is rich in omega 3 fats. These fats assist in lowering blood lipid levels and reducing the cholesterol content. They also contribute towards heart health by ensuring proper heart rhythms.
There are certain fruits that can help lower cholesterol levels. These include citrus fruits, apples, strawberries and grapes. These fruits are rich in a soluble fiber called pectin, which bonds with low-density lipoprotein or bad cholesterol to drag it out of the body. Consuming these fruits regularly can reduce cholesterol levels by up to 10%.
They also contain bioactive compounds that are heart-healthy. These compounds, with their anti-inflammatory effects, can prevent chronic diseases.
Fruits are also a good snack to have if you are trying to lose weight after your pregnancy.
4. Macadamia Oil
Macadamia oil is a rich source of Omega 7 fatty acids. Research has shown that these fatty acids aid in decreasing insulin resistance which paves way for fat elimination in the liver. As a result of this, body fat is lowered and inflammation is reduced. The same mechanism also helps lower bad cholesterol.
Other research also shows that Omega 7 is associated with improved communication between skeletal muscle cells and fats. This creates a balance between energy storage and use.
One way to get a good amount of Omega 7 is through a supplement like Ultra Omega Burn. It is sold primarily as a weight loss supplement but it also provides many of the health benefits that Omega 7 gives.
Take a look at our Ultra Omega Burn review here
Avocados have a very high nutrient profile. They contain fiber and monounsaturated fats. Both of these nutrients increase the level of good cholesterol and decrease bad cholesterol content. A report containing data from 10 different clinical studies showed that avocado, as a substitute for other fats, helped lower cholesterol levels and triglyceride content.
6. Dark Chocolate
Research has shown that cocoa helps reduce bad cholesterol levels. A study, in which the participants were made to drink a cocoa drink twice a day for 30 days, showed reduced levels of bad cholesterol and reduced blood pressure.
One of the steps that lead to heart disease is the oxidation of LDL. Cocoa prevents this step and ensures heart protection. It is suggested to use dark chocolate that has a high cocoa content or cocoa directly instead of using sweet chocolates. Milk chocolates are rich in sugar and can negatively impact heart health.
Omega 7 also helps to decrease unhealthy cholesterol levels which is found in Ultra Omega Burn.
7. Soy-Based Foods
Soy-based foods have shown promising results in different studies related to cholesterol profile. These foods help to increase HDL or which is good cholesterol. At the same time, it reduces blood pressure and LDL levels.
You can have a healthy heart and body by making minor changes to your diet. A healthy diet can save you from medication and hospital visits.
Feel free to check out more articles on health and fitness.
While cholesterol-lowering foods vary greatly, they all have a few things in common. These foods are either fiber-based or have unsaturated fats, both of which can help balance HDL-LDL levels and keep cholesterol readings in check.
Latest posts by Natasha Leo (see all)
- 8 Reasons Why You’re Not Losing Weight - May 20, 2019
- The Beginners Guide To The Ketogenic Diet - March 29, 2019
- 9 Important Things To Consider Before Becoming A Vegetarian - February 16, 2019