«

»

Sep 07

Print this Post

16 foods that lowers Cholesterol

Unhealthy lifestyle has lead to many serious problems and that to in early stage of life. Earlier the problems related to bad cholesterol made people suffer after the age of 40 but now the average age of developing heart problems has come down to 30.

Three factors which trigger cholesterol levels in the body are faulty fatty diet, improper exercise and stress.

Getting fit in the middle age can lower the heart problems. So one must learn to make the correct choices of healthy food in the early age only, this will help in avoiding future health complications.

Here is a list of foods which lowers cholesterol.

1) BARLEY
barley, barley image
Soluble fibre helps in lowering cholesterol and barley is such a whole grain which is extremely rich in soluble fibers.
That is why it is one of the best foods to lower cholesterol quickly. Barley can be used as a substitute of wheat.

2) Fruits

fruits

Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Apples have Vitamin C and a component called pectin. Now pectin is a type of soluble fibre that helps to lower bad cholesterol levels very quickly.

3) Citrus Fruits
Citrus fruits like oranges, limes, berries etc contain the soluble fibre called pectin in large amounts. That is why they help to cleanse your blood vessels quickly.

4) Flaxseed
flaxseed
ground flaxseed is high in fibre and also contains fat cleansing omega 3 fatty acids which makes him the right food for lowering cholesterol.

5) NUTS
dryfruits, nuts
Nuts have a favorable effect on cholesterol metabolism and have predominantly non saturated fats. Moreover they are high in antioxidants. Nuts like almonds, walnuts are considered as heart healthy snacks .Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease.

6) Olive oil

olive oil

Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched.

Try using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits.To know more on olive oil click here.

7) GREEN TEA
green tea
Green tea increases body’s metabolism and is known to flush out oil (fat) from the body. It is good for reducing cholesterol. To know more benefits of green tea click here. Even 1-2 cups of regular tea has good impact on body. Tea is high in antioxidants. Infact black tea has the capacity to improve lipid profile within a week.

8) SOY PRODUCTS
soy mik
Soy has a beneficial effect on blood lipid levels. Eating 47g of soy protein a day led to a 9% drop in total cholesterol and a 13% reduction in LDL cholesterol in one study of people without any heart disease.

9) Bran (Oat, Rice)
Bran particularly oat bran, has been proven effective in lowering LDL cholesterol levels.Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol numbers.

10) Onion

onions
Onions are known for having quercetin which is a special flavonoid. This quercetin helps to reduce cholesterol deposits in the arteries. Apart from that, the anti-inflammatory properties of onions also make them heart healthy.

11) Oats

Oats

Oats are your ideal breakfast to reduce cholesterol. Replace buttery bread and fried eggs in the morning with a bowl of oatmeal that sucks the cholesterol out of your arteries. To read more on oats click here.

12) Eggplant and okra

eggplant and okra
These two low-calorie vegetables are good sources of soluble fiber.

13) GARLIC

heart healthy food, artery cleaning food, low cholesterol diet
Garlic has allicin that make it extremely heart healthy. Garlic has unprecedented anti-inflammatory properties that helps it lower cholesterol levels very fast. Raw garlic is the most effective in this regard.

14) SPINACH

spinach
Spinach is green leafy vegetable that is rich in dietary fibres and luetin. Now luetin that comes from the green pigment helps your artery walls to shed accumulated fats.

15) Whole Grains

image
All kind of whole grains are heart healthy because they have incredibly high amounts of soluble fibre. Quinoa, millet and ragi are particularly good for people with high cholesterol levels.

16) Fatty Fish

fatty fish
One of the best ways to counter bad cholesterol is by getting lots of good cholesterol into your diet. So eat fatty cold water fish like salmon and tuna to reduce cholesterol levels naturally.fatty fish can be heart healthy because of its high levels of omega-3 fatty acids,which can reduce your blood pressure and risk of developing blood clots.

 

Most of us are unable to sustain a healthy diet for a very long period of time. This is where foods to lower cholesterol fast helps us. They work quickly on reducing the deposits of bad cholesterol in our arteries and veins. Sometimes, high levels of cholesterol might lead to a rise in blood pressure.

In such critical cases, there is hardly any time to waste. Apart from taking medications, if you supplement your diet with foods that lower cholesterol quickly, it really helps to keep your heart safe. The best way to improve heart health is to reduce cholesterol naturally. There is no replacement for systematic eating and natural healing.

Related posts:

Permanent link to this article: http://advancetalk.com/16-foods-that-lowers-cholesterol/

flipkart sale