Eat these 5 foods daily to extensively lower cholesterol
High cholesterol is one of the most common health issues I encounter. However, the remedy to lower cholesterol does not necessarily have to come in the form of a pill, which can have adverse effects. there are more natural ways to lower cholesterol.
The foods we eat have a significant role in keeping our cholesterol levels low. The best aspect is that you don’t have to place a lot of limits on your diet to achieve positive results.
Although dietary cholesterol varies greatly by individual, just a few little changes in your eating habits might result in large decreases in LDL cholesterol — or the “bad” cholesterol that contributes to fatty accumulation in arteries.
Here are five low-cost items that I eat on a regular basis to help lower my cholesterol and maintain my heart healthy:
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If you want to lower your cholesterol, replace sugary snacks with sweet watermelons. Watermelon includes lycopene naturally, which has lipid-lowering characteristics, lowering total and LDL cholesterol.
If you don’t like watermelon, try adding apples, grapes, strawberries, citrus fruits, or even avocados to your diet. These are all high in pectin, a form of soluble fiber that decreases LDL cholesterol.
2. Chia seeds
Chia seeds are high in important omega-3 fatty acids. Increasing your intake of these good fats by only one gram per day has been linked to a 16% reduction in your risk of cardiovascular disease.
Although omega-3 fatty acids have minimal effect on LDL cholesterol, they can help improve HDL cholesterol and lower triglycerides (a form of fat found in the blood).
Several studies have found a link between eating veggies and a lower risk of heart disease.
Broccoli, in particular, is abundant in soluble fiber, which helps with high cholesterol. Spinach, Brussels sprouts, and collard greens are other cholesterol-lowering veggies to consider.
Aside from providing a variety of vitamins and antioxidants, eating veggies on a daily basis has been demonstrated to decrease cholesterol, with increasing intakes related to gradually lower LDL levels.
According to a 2018 study, almonds can lower LDL cholesterol while maintaining or even raising HDL cholesterol — the “good” variety that aids in the removal of other types of cholesterol from the bloodstream.
If you don’t like almonds, other foods that have been proven to lower cholesterol are hazelnuts, macadamia nuts, walnuts, and pistachios.
5. Oatmeal and oat bran
Oats are high in fiber, notably soluble fiber, which decreases cholesterol absorption in the digestive tract. The fiber in general is beneficial for avoiding insulin surges, which can raise harmful cholesterol levels.
Despite its numerous benefits, many Americans do not consume enough fiber. According to one study, increasing your intake by 10 grams per day can reduce your risk of a heart attack by 14% and your risk of dying from heart disease by 27%.
The oat groat has two layers: the hull, which is inedible, and the bran, which is the outermost layer of the groat. While oat bran is already present in oat groats and steel-cut oats, it is also available as a standalone product.
Many health advantages have been attributed to oat bran, including better blood sugar management, healthier intestinal function, and decreased blood pressure and cholesterol.
Furthermore, oat bran contains trace levels of folate, vitamin B6, niacin, and calcium. It is particularly nutrition rich due to its high nutrient and low-calorie content.
Although oat bran is inherently gluten-free, it can get contaminated with gluten during cultivation or processing. If you are gluten intolerant, seek gluten-free oat bran
1 cup (219 g) boiled oat bran contains
- Calories: 88
- Protein: 7 grams
- Carbs: 25 grams
- Fat: 2 grams
- Fiber: 6 grams
- Thiamine: 29% of the Reference Daily Intake (RDI)
- Magnesium: 21% of the RDI
- Phosphorus: 21% of the RDI
- Iron: 11% of the RDI
- Zinc: 11% of the RDI
- Riboflavin: 6% of the RDI
- Potassium: 4% of the RDI
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