9 Foods That Lower Cholesterol

Foods that Lower Cholesterol

Your diet plays a vital role in your cholesterol and other health factors.

Changing the foods you eat daily are linked to both —  improve your "good" HDL cholesterol and lower “bad” LDL cholesterol.



Here's my list of 9:- 



Beans

Beans are one of the best common foods too used in kitchens. Eating daily cooked beans are linked to both —  improve your "good" HDL cholesterol and lower “bad” LDL cholesterol.

Beans have protein which is an important nutrient that may help in maintaining and repairing the body. Although, people who likely eat beans regularly are less to die from a heart attack.


Oats

Oats are one of the best breakfasts to eat and an excellent way to start a day. Oatmeal contains soluble fiber, which may help to lower (LDL) cholesterol which also is found in kidney beans, Brussels sprouts, and apples.

According to a study, eating about one and one-half cups of oatmeal is enough to lower your cholesterol level by  5 to 8%. Among all oats, the best one is whole-grain oats.



Nuts

Nuts are incredibly healthy sources of fat, fiber, and protein. Certain nuts, such as almonds, walnuts, and pistachios may improve your "good" HDL cholesterol and lower “bad” LDL cholesterol.

Studies recommend that consuming nuts (30–50g) every day may help to reduce of developing heart disease by 50% and may also help to reduce the risk of obesity.



Garlic

Garlic is a well-known supplement for reducing cholesterol levels but earlier studies might be uncertain about its results. However, researchers have no evidence for reducing the effect of cholesterol.

Although, garlic helps prevent common illness like flu, improves blood pressure, and helps you to live longer.



Fatty fish

The American Heart Association recommends suggests that eating fatty fish like salmon twice per week may improve your "good" HDL cholesterol.

Eating other fishes that contains  omega-3 polyunsaturated fatty acids, such as mackerel, Oysters, and Sardines also have these benefits.


These fishes also have shown to lower the risk of heart disease, cancer, and arthritis.



Avocados

Avocados, a kind of fruit are an excellent source of monounsaturated fatty acids that increase “good” HDL and lower “bad” LDL cholesterol.

In a 2015 study published by the Journal of the American Heart Association, eating one avocado a day may help keep bad cholesterol away.


Avocados contain lutein and zeaxanthin, which may help to minimize damage to eyes, including from ultraviolet light.



Berries

Berries are one of the excellent sources of nutrients to add to your diet for many years. Berries contain antioxidants that are beneficial to increase “good” HDL and lower “bad” LDL cholesterol.

Pectin, a soluble fiber often found in fruits including apple, grapes, strawberries, and berries are important to encourage your body to get rid of cholesterol.



Dark chocolate

Adding dark chocolate in your diet, can improve several important diseases including heart attacks. Chocolate contains cocoa, is responsible for lowering LDL often called "bad" cholesterol.

Dark chocolate contains several compounds that can prevent oxidative stress which often contributes to many diseases, such as heart disease, diabetes, cancer, and eye disease.



Tea

Researchers believed that people who take Catechins, a type of antioxidant found in tea are responsible for the cholesterol-lowering effect.

A survey by the American Journal of Clinical Nutrition discovered that tea will effectively reduce total cholesterol including "bad" cholesterol in the blood to 2.19mg/ dL.


Also, drinking tea may help you to reduce the risk of heart disease and overall improve your health.