Cholesterol Lowering Foods
People with high cholesterol levels in their body need to maintain a healthy diet and avoid those foods that can increase cholesterol levels. Foods that are high in trans-fats and saturated fats are very dangerous for our health. Consuming foods that are high in saturated and trans-fats raises the bad cholesterol and can lead to stroke and heart disease. Therefore, it is important to know what are the cholesterol lowering foods and what you should eliminate.
Top ten cholesterol lowering foods
Apple pectin is an indigestible and water soluble fiber that helps to maintain cholesterol levels and glucose within normal range. The flavonoids contained in apples act as anti-oxidants and reduces the bad cholesterol in your blood stream.
Vegetables and beans are excellent natural sources of soluble fiber. Consuming beans with brown rice, corn, seeds and wheat can give complete proteins to your body.
The oil extracted from brown rice can lower cholesterol. Brown rice combined with beans can provide a complete protein that is low in saturated fat. Whole grains are another good source of fiber which is good for a healthy heart, and also provide vitamin B and magnesium.
According to the Journal Diabetes Care, ½ teaspoon of cinnamon per day can significantly decrease the blood sugar levels in type 2 diabetes. Cinnamon also helps to reduce bad cholesterol level (LDL) and triglycerides.
The chemical allicin present in garlic helps to kill fungi and bacteria, and relieves certain digestive disorders. It can lower the cholesterol level and reduce the blood clotting properties.
Grapes contain flavonoids that protect bad cholesterol (LDL) from free radical destruction and reduce platelet clumping. Choose darker grapes as they are better.
: The soluble fiber contained in oatmeal reduces your bad cholesterol level (LDL). You can decrease about 5% of your bad cholesterol level by taking 5-10 grams of oatmeal daily.
Salmon contains proteins and omega 3 fatty acid which has a favorable cardiovascular effect.
Soybeans contain soluble fiber and isoflavones. These isoflavones can raise good cholesterol level and decrease bad cholesterol level.
Walnuts contain high polyunsaturated fatty acids and thus significantly decrease blood cholesterol. They also help to keep your blood vessels elastic and healthy.