Cholesterol is one of this generation's greatest health threats. While the
causes for high cholesterol are many, there are simple ways to beat this. One
of them is by eating right.
1. Monosaturated fats helps lower cholesterol
Avocados, Peanut butter, Hazelnuts, Almonds and Pecans contain heart-healthy
MUFA, which helps lower Cholesterol levels. Olive and Peanut oils are also rich
in monounsaturates. Note all are high in fat calories.
2. Fatty Fish (Omega-3) helps lower Cholesterol
Fatty fish like Salmon, Tuna, Halibut are rich in Omega-3 fatty acids that has
many heart protective properties and also helps improve your blood cholesterol
profile.. Just be sure to bake or grill the fish, not fry it.
3. Nuts help lower Cholesterol
Nuts contain plant sterols and monounsaturated and polyunsaturated fats, which
lower the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are
rich in heart healthy - fiber, Vitamin E and Selenium.
4. Grains and Oats help lower Cholesterol
Soluble fiber found in oats and oat bran, barley, brown rice, helps lower
Cholesterol. Soluble fiber binds to bile acids and cholesterol an helps their
excretion. Beans, apples, carrots also contain soluble fiber.
5. Beans and lentils help lower cholesterol
Beans, lentils and peas are good source of soluble fibre which helps lower
cholesterol levels. Beans and pulses are high in fibre, high in protein and low
in fat. Beans also contain lecithin, a nutrient that lowers cholesterol.
6. Fibre in fruits help lower cholesterol
Apples, Pears, Oranges and Grapefruit contain soluble fibre, which helps lower
cholesterol. Include other soluble fibre rich foods such as psyllium, barley,
apples, pears, kidney beans
7. Antioxidants prevents cholesterol damage
Fruits like Blueberries, Cranberries and Grapes, protect LDL (bad) Cholesterol
from being damaged. Only damaged Cholesterol forms sticky plaques that may lead
to development of Atherosclerosis and increase risk of heart disease
8. Plant sterols help lower cholesterol
Foods that are fortified with plant sterols and stanols, substances naturally
found in many plant foods, unds help block the absorption of cholesterol into
the bloodstream. Foods such as orange juice and yogurt drinks are often
fortified with sterols and stanols.
9. Walnuts help lower cholesterol
Walnuts contain monounsaturated fats that helps reduce total cholesterol and
LDL (bad) cholesterol levels. Omega-3 fats and antioxidants in Walnuts work to
reverse the arterial damage caused by saturated fats.
10. Blueberries help lower cholesterol
Blueberries contain antioxidant Pterostilbene that effectively hels lower
Cholesterol levels. Blueberries are also rich in soluble fibre and other
powerful heart healthy vitamins.
11. Salmon helps lower cholesterol
Salmon or fatty fish is a good source of protein and omega 3 fatty acids -
which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega
3 fatty acids are noted for its triglyceride-lowering power.
12. Garlic helps lower cholesterol
Many studies have demonstrated that eating garlic regularly reduces LDL (bad)
cholesterol and raises HDL (good) level as it conains active substance called
Allicin.
13. Avocado helps lower cholesterol
Avocados are rich in oleic acid, a monounsaturated fat that helps lower
cholesterol.
14. Black beans help lower cholesterol
Black beans are high in dietary fibre, which binds with Cholesterol and helps
excrete it from the body thus lowering Cholesterol levels.
15. Apples help lower cholesterol
Apple is rich in Pectin (fibre), powerful antioxidants like quercetin,
catechin, phloridzin and chlorogenic acid that help lower LDL (bad) cholesterol
levels and help increase HDL (good) levels.
16. Green, leafy vegetables help lower cholesterols
According to many studies individuals who 4 or more servings of fruits and
vegetables have lower LDL cholesterol levels than those who ate fewer servings.
Eat dark green, leafy of veeguies like Spinach, Collard greens and Swiss chard.
17. Raw carrots help lower cholesterol
Raw carrots are rich in a fibre called pectin that helps lower cholesterol.
Other fruits that contain pectin, including apples, citrus fruits,
strawberries, raspberries, black berries
18. Sesame seeds helps lower cholesterol
Sesame seeds are rich in phytosterols that help reduce LDL (bad) Cholesterol
levels significantly. Other foods that contain phytosterols include celery,
lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries.
19. Pistachios help lower cholesterol
Pistachios significantly lowers LDL (bad) cholesterol levels
20. Cranberries help lower cholesterol
Antioxidants in Cranberries help slow down LDL cholesterol oxidation, and help
raise HDL (good) cholesterol levels
21. Pomegranate juice and cholesterol damage
Antioxidants in Pomegranate help reduces cholesterol plaque buildup and
increases nitric oxide production that reduces arterial plaque.
22. Shitake mushrooms helps lower cholesterol
The active component in shitake mushrooms in eritadenine helps lower
cholesterol levels. Shitake mushrooms also contains lentinan, which not only
lowers cholesterol, but has anti-cancer properties and helps boost the immune
system
23. Prunes help lower cholesterol
Prunes are a wonderful source of antioxidants and fibre, which is known to
reduce LDL cholesterol.
