Top Foods That Lower Cholesterol

As much as there are fattening foods and sources high in cholesterol, there are also several beneficial ones that help prevent heart and cardiovascular problems. You need to include most of these in your regular diet to stay fit and healthy. Here are the top happinesslifetime.com foods that lower cholesterol providing you with more endurance, strength and vitality.

About Soluble Fiber

Oatmeal is a good source of carbohydrates and soluble fiber. Soluble fiber helps reduce low-density lipoprotein or LDL which is also called bad cholesterol. Soluble fiber acts to hinder excess absorption of cholesterol in the intestines. With its gel-like qualities, bile works with dietary cholesterol to be properly excreted by the body.

It is important to consume at least 5 to 10 grams of soluble fiber daily in order to lower LDL by around 5%. One and a half cups of oatmeal can already provide 4.5 grams of fiber. Other good sources are bran, cold cereal, psyllium, barley, prunes, kidney beans, apples and brussel sprouts.

Healthy Fats

Some fats can actually help lower cholesterol levels. High-density lipoprotein or HDL is also called good cholesterol since it helps eliminate unnecessary fat deposits and reduces cholesterol levels. Walnuts and almonds are a great source of healthy fats that reduce blood cholesterol. These are highly rich in polyunsaturated fatty acids that keep blood vessels elastic and strong. Monounsaturated fats are very effective and people can get these from olive oil and avocadoes.

Should walnuts comprise 20% of the calories in a diet, the person would have reduced bad cholesterol by as much as 12%. A handful of almonds a day is sufficient to in keeping cholesterol within normal range. Nuts however are high in calories so people may need to limit intake or any excess will be stored as fat in their bodies. Nuts are a good alternative to foods known to have high saturated fat content.

Omega-3 fatty acids work the same way in reducing bad cholesterol. Tuna, flaxseed, nuts, canola oil, soybean oil and other fishes like salmon, sardines and mackerel are good sources of these. Triglycerides are significantly lowered with the aid of these cholesterol-lowering foods. It is recommended to prepare fish the fat-free way by grilling or baking.

Some herbs are also popular for having cholesterol-lowering properties like garlic, ginger and flaxseed. Garlic contains allin and allicin that hinders cholesterol metabolism in the liver. The total amount released into the bloodstream to be absorbed is then minimized.

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