Heart disease and stroke are among the leading causes of death in the world.
Multiple studies reveal that having high levels of “bad” LDL cholesterol is the major reason for heart disease and other chronic health conditions found among men and women of all categories.
That said, below are some 6 Foods that can help lower your cholesterol levels and improve your overall well-being:
Legumes are among the healthiest and cholesterol-friendly foods we have around.
These plant foods contain huge amount of fiber, minerals, protein and other nutrients the body needs to function optimally.
In fact studies reveal that replacing some refined grains and processed meats with legumes can help reduce not just “bad” LDL cholesterol levels but also prevent heart disease and other related health conditions.
Again, it might interest you to know that legumes can also help –
Top legume foods – Lentils, chickpeas, peas, kidney beans, black beans, soybeans, pinto beans, navy beans, peanuts.
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Nuts are rich in cholesterol-lowering fats, fiber, and minerals associated with improved cardiovascular health.
This includes Monounsaturated fats which boosts heart function, L-arginine which regulates blood pressure, Phytosterols which lowers cholesterol by blocking its absorption in your intestines, Fibre which inhibits some some cholesterol being absorbed into the blood stream from the gut, as well as other minerals like calcium, magnesium and potassium, which collectively reduces blood pressure and lowers your risk of heart disease.
According to research, people who eat a moderate daily serving of nuts [28-30g] are less likely to have high cholesterol or develop heart disease compared to those who do not.
Other benefits of nuts include:
Top nuts – Almonds, Peanuts, Walnuts, Macadamias, Brazil nuts, Cashew nuts, Hazelnuts, Pistachios, Pecans.
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Foods rich in omega-3 fatty acids can help reduce the levels of triglycerides [a type of fat found in blood] and also lowers the risk of high blood pressure and blood clots.
Although Omega-3 fatty acids don’t directly affect LDL cholesterol levels but what it does is that it increases the levels of “good” HDL cholesterol and lowers inflammation and stroke risk.
By so doing it helps improve the overall functioning of the cardiovascular system and shields it against chronic diseases, such as stroke, heart attack, abnormal heart rhythms to name but a few.
In addition to the above, it might interest you to know that omega-3 fatty acids can also help:
Having said that, it is equally important to let you know that the healthiest way to cook fish is to either steam or stew it. Frying it may lead to heart disease or even stroke.
Top omega-3 fatty acids sources – Mackerel, Herring, halibut, Sardines, Flaxseed oil, Canola oil, Tuna, Salmon, Trout, Shrimp, Cod liver oil, Spinach, Oysters, Chia seeds, Caviar, etc.
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According to research, consuming foods high in refined grains can increase your risk of higher LDL cholesterol levels compared to eating a whole-grain diet.
On the other hand, whole grains primarily contains excellent amount of dietary fiber, which improves overall wellbeing.
To start with, this fiber type helps to regulate blood cholesterol levels and keep heart disease, stroke, obesity and even type 2 diabetes at bay.
It also increases the feeling of fullness, which makes it an ideal food for Weight watchers.
Apart from fiber, it will please you to know that many whole Grains also contain potent nutrients, including thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9), iron, magnesium and selenium.
These nutrients offer a number of benefits to the body, which includes formation of new cells, transporting of blood throughout the body, strengthening the immune system, to name but a few.
That’s not all; whole Grains can also help to –
Top sources – Whole wheat, Buckwheat, Freekeh, Sorghum, Graham flour, Oatmeal, Whole oats, Millet, Quinoa, Brown rice, Wild rice, Whole grain corn, Whole rye, Wheat Berry, Bulgur, Whole grain barley, etc.
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If truly you intend lowering your cholesterol and improving your heart function, then cutting down on saturated fat is a significant decision to take.
This is because consuming foods rich in saturated fats elevates the cholesterols in your blood, and increases your risk of heart disease, stroke, as well as other chronic health conditions.
As a result of this, health experts often advise people to replace saturated fats with unsaturated fats as it can help keep the cholesterol levels in check and prevent heart-related conditions.
Other health benefits linked to foods rich in unsaturated fats include –
Saturated fats food to limit include – fatty beef, lamb, pork, beef fat, butter, hot dogs, bacon, cheese, coconut and palm oil, ice cream, mayonnaise, fried foods, fast foods, processed meats, desserts, etc.
Replace the aforementioned with any of these unsaturated fats food sources –olive, sunflower, corn, rapeseed, peanut butter, salmon, mackerel, cashews, eggs, walnuts, flaxseed, tuna, dark chocolate, tofu, edamame, chia seeds, sesame seeds, nut and seed oils, avocado, etc.
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Fruits and vegetables are yet another food that helps lower cholesterol.
To start with, they both contain potent vitamins, minerals and plant chemicals which help improve overall wellbeing and reduce the risk of certain diseases.
Again, it might interest you to know that Fruit and vegetables also have high fibre, one of the cholesterol-friendly nutrients.
Part of the benefits of fibre is that it helps inhibit certain cholesterol from being absorbed into the bloodstream, and thus keeping you healthier.
More importantly, fruits and vegetables contain bioactive compounds, antioxidant and anti-inflammatory properties and other properties that help prevent heart disease as well as other chronic diseases
Other health benefits of Fruits and vegetables include –
Top fruits and vegetables to eat – beans, peas, lentils, sweet potato, aubergine, okra, broccoli, apples, strawberries, prunes, sweet red peppers, broccoli, dark leafy greens, tomatoes, avocados, blueberries, raspberries, bananas, cherries, etc.
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Here’s a shopping list to help reduce cholesterol and lower blood pressure:
Friuts and Vegetable
Apples
Berries
Bell peppers
Broccoli
Cauliflower
Celery
Aubergine
Okra
Dark leafy greens
Kale
Tomatoes
Eggplant
Grapes
Oranges
Pears
Squash
Zucchini
Dairy and Dairy Alternatives
Non- or low-fat yogurt
Non- or low-fat milk
Cottage cheese
Cream cheese
Sour cream
Ricotta cheese
Soy milk
Almond milk
Meat, Poultry, Fish, and Meat Substitutes
Beef
Chicken or turkey breasts
Ground white meat turkey or chicken
Fish, High in Omega-3s
Herring
Mackerel
Salmon
Trout
Tuna
Canola oil
Shrimp
Pork tenderloin
Seitan
Tempeh
Tofu
Whole Grains
Couscous
Quinoa
Farro
Barley
Buckwheat
Freekeh
Sorghum
Graham flour
Brown rice
Whole wheat pasta
Whole wheat cereal
Rolled, steel-cut, or Irish oats
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