Cholesterol, a waxy substance found in your blood, is essential for building healthy cells. However, high levels can increase the risk of heart disease. Certain foods can help to naturally lower cholesterol levels by reducing the amount of low-density lipoprotein (LDL), or “bad” cholesterol in your body and increasing the amount of high-density lipoprotein (HDL), or “good” cholesterol.
Oats are an excellent source of soluble fiber which reduces LDL cholesterol. By adding two servings of oats to your daily diet, you could lower LDL by 5.3% in just six weeks according to research published in The American Journal of Clinical Nutrition.
Fatty fish like salmon, albacore tuna and mackerel are rich sources of omega-3 fatty acids which have been proven to lower LDL cholesterol. They also boost HDL and reduce triglycerides, another harmful fat in your blood that can block arteries if levels become too high.
Nuts such as almonds and walnuts not only provide nutrients like vitamin E, magnesium and potassium but they also contain plant sterols; compounds that block the absorption of cholesterol from food into your bloodstream. A study published in The American Journal of Clinical Nutrition found that consuming just 1/3 cup per day could lower LDL by up to 10%.
Avocados are packed with monounsaturated fats which raise HDL while lowering LDL. They’re also a good source of fiber; half an avocado provides around 10 grams.
Legumes including beans, peas and lentils are highly nutritious – rich in both soluble fiber and protein – making them a great choice for those looking to reduce their cholesterol levels.
Garlic has been used for centuries as a medicinal plant and studies suggest it may prevent blood clots, reduce blood pressure, protect against infections and reduce LDL levels.
Extra virgin olive oil is loaded with heart-healthy monounsaturated fats which can help raise HDL levels while helping to lower LDL. It’s also rich in antioxidants that can protect your heart.
Soy foods such as tofu, soy milk and edamame are a powerful way to lower cholesterol. Studies show that the consumption of soy protein instead of animal protein can reduce LDL by up to 5%.
Dark chocolate and cocoa contain flavonoids, antioxidants which have been shown to increase HDL levels and decrease LDL. However, it is important to choose dark chocolate with at least 70% cocoa content for maximum benefits.
In conclusion, incorporating these cholesterol-lowering foods into your diet can improve your heart health while offering other benefits like weight control and increased energy levels. As always, make sure you balance these foods with regular exercise and other healthy lifestyle habits for best Canadian CBD brands results.
