There is no magic food thatcan keep your heart healthy, but some cholesterol-lowering foods could definitely help. However, you should not only limit your consumption of junk food, which can increase total cholesterol levels, but also get enough exercise. Also eat foods that increase “good” HDL cholesterol and/or lower “bad” LDL cholesterol. These include some tried-and-true natural products like oatmeal and fruit, as well as a few surprising cholesterol-lowering drugs that reduce heart attack and stroke risks.
Promote heart health through cholesterol-lowering foods
Fortunately, a heart-healthy diet can influence cholesterol levels for the better. Contrary to what nutritionists previously thought, eating cholesterol-rich foods, such as eggs and butter, does not directly affect blood cholesterol levels. It even turns out that too much added sugar, refined grains and trans fats can increase cholesterol levels. In addition, there are cholesterol-lowering foods that lower your “bad” (LDL) cholesterol. These also help you increase “good” or HDL cholesterol. Discover some of the best examples of this in the list below and try to incorporate more of them into your daily diet to prevent possible heart diseases.
Red grapes or red wine for cholesterol
Raise your glass for heart health! Themoderate alcohol consumption, especially red wine, is known to increase good cholesterol. Studies have shown that a glass of red wine a day increases HDL cholesterol and lowers LDL cholesterol after a few months. Red grapes also contain antioxidants, or polyphenols, which help keep blood vessels healthy and strong. However, remember that moderation means one drink daily for women or two for men, and in this case more does not mean better.
Could regular consumption of salmon lower cholesterol?
Salmon is rich in omega-3 fatty acids, which are healthy fats. This is because they can help reduce high blood pressure. Accordingly, eating salmon may also increase your “good” HDL cholesterol, but it will not lower your “bad” LDL cholesterol. The HDL cholesterol helps remove buildup from your artery walls and prevents dangerous plaques from forming. Health authorities recommend eating fatty fish like salmon at least twice a week to promote heart health. Other fish containing omega-3 fatty acids, such as mackerel, tuna and sardines, can also help.
How oatmeal could lower cholesterol
Oatmeal is one of the best foods to fight cholesterol. This is because oats are rich in beta-glucans. This is soluble fiber that helps oats dissolve into liquid when you make oatmeal. Soluble fiber lowers LDL, or “bad,” cholesterol by forming a sticky layer in the small intestine. This prevents cholesterol from entering the bloodstream. There are a variety of recipe ideas with oat flakes or overnight oats, but they are more beneficial as a raw version without added sugar. Add fruit to your oatmeal to naturally sweeten it and increase the soluble fiber content even more.
Apples as natural and cholesterol-lowering foods
Many fruits contain soluble fiber, which is important for lowering cholesterol, but apples are superior to other fruits. Apples, and especially their peels, contain pectin. This is a type of soluble fiber that binds to “bad” cholesterol and passes it through the digestive system and out of the body. This effectively lowers the level of bad LDL cholesterol. Citrus fruits are also rich in pectin, but since it's mostly found in the pulp, you'll need to eat the whole fruit to reap the benefits rather than juicing it. Luckily, apples are a little easier to curl than lemons. The apple is also rich in polyphenols. These are powerful antioxidants that help reduce inflammation and prevent disease.
Numerous scientific studies suggest that beans are good for the heart. So you can't go wrong by adding these legumes to your diet. In addition, beans are cholesterol-lowering foods that also have sufficient soluble fiber. However, this is not their only advantage. These natural products are high in protein, making them a heart-healthy substitute for some animal protein sources like meat. To get the most out of their health benefits, you can add beans to salads and other recommended dishes. They can be combined with other foods either instead of or in addition to meat. Green or white beans also taste great in soups and pasta dishes.
Are nuts also cholesterol-lowering foods?
Tree nuts such as walnuts, pistachios and pecans have been shown to lower both total cholesterol and “bad” LDL cholesterol. Nuts are also rich in heart-healthy monounsaturated fatty acids. They contain fiber and several vitamins and minerals that are also good for heart health. Their plant sterol content is high. Sterols are natural compounds that prevent cholesterol from entering the bloodstream when you eat. While nuts taste good, their consumption should be in moderation. Small portions are recommended, with 163 calories contained in just 30 grams of almonds, for example. Add a small handful of oatmeal, top toast with nut butter, or snack on trail mix with dried fruits and nuts.
Consume avocado for more good cholesterol
Who doesn't love avocados? Not only do they taste amazing, but they can also help lower your cholesterol. Avocados are rich in healthy monounsaturated fatty acids, which lower “bad” LDL cholesterol. They also contain fiber, antioxidants and phytosterols such as beta-sitosterol, which have also been proven to lower cholesterol levels. However, don't hog an entire bowl of guacamole. One serving is just a quarter of an avocado and provides approximately 57 calories. Instead of mayonnaise, spread a few slices of avocado on your sandwich or dip some vegetables in a bowl of fresh guacamole for a balanced diet.
Does dark chocolate lower cholesterol?
Dark chocolate fans can also be happy. You may have heard that chocolate can be healthy, which is actually true. Dark chocolate and cocoa powder contain powerful antioxidant compounds. These are called flavonoids, which could be equally effective in lowering high cholesterol. However, milk chocolate has fewer solids and therefore fewer flavonoids, while white chocolate has even less goodness in it. Accordingly, choose small portions of dark chocolate, preferably with a high cocoa content. You can also try adding a pinch of cocoa powder to your smoothie or yogurt to eat with chocolate as cholesterol-lowering foods.
Cholesterol-lowering foods – Kimchi
Kimchi is known as Korea's health secret. It's a Korean fermented side dish usually made from cabbage, radish or cucumber. This is quickly gaining a following due to its many health benefits. Kimchi is high in fiber and, because it is fermented, full of good bacteria. These help to enrich the intestinal flora and thus improve intestinal health. Kimchi also contains bioactive compounds that lower cholesterol levels by blocking the absorption of cholesterol into the bloodstream. The benign bacteria that arise during fermentation are also known helpers in the fight against cholesterol levels. However, kimchi and sauerkraut are usually quite high in sodium, so watch your portions if you need to limit your salt intake.
Eat more garlic to combat cholesterol
Garlic is known to have many health benefits. Some people love its taste, while others have used it for centuries as a remedy to boost immunity and promote heart health. Recent research has also confirmed the healing powers of garlic, particularly for the heart. In addition, garlic, along with its extracts, has been shown to lower cholesterol levels. It prevents cholesterol from being formed in the liver. Additionally, consuming garlic can also help lower blood pressure. Give your heart a boost and add garlic to your sauces, salad dressings, and stir-fries.
