High levels of bad cholesterol are one of the causes of heart disease. Bad cholesterol, however, can be adjusted with small changes in diet. Many foods can help us to reduce the level of LDL “bad” cholesterol /cholesterol lowering foods/, while maintaining the level of “good” HDL cholesterol. A high level of LDL cholesterol is associated with an increased risk of heart disease and stroke. Therefore, control of cholesterol is essential for maintaining our overall health.
Which are cholesterol lowering foods?
A list of cholesterol lowering foods
Here are some cholesterol lowering foods examples:
- Spinach contains lutein. Lutein is a yellow pigment in green leafy vegetables. Spinach and lutein help clear theslag and bad cholesterol from blood vessel walls.
- Garlic is a great food that lowers cholesterol levels. Besides many benefits for the immune system, garlic helps to lower bad cholesterol levels. Furthermore garlic prevents the formation of slag in the blood vessels. Garlic prevents cholesterol particles to adhere to the walls of the arteries.
- Beans. This plant is also considered as one of the best cholesterol lowering foods. It contains a high amount of insoluble fiber. This automatically makes it especially useful for the overall health of the body.
- Nuts. They are considered as food that lowering levels of bad (“LDL”) cholesterol in the blood. Nuts are full of monounsaturated fats. These fats help reduce bad cholesterol and thus protect us from developing heart disease. Nuts that contain high amount of monounsaturated fats are almonds, peanuts, hazelnuts and walnuts. Nuts are rich in fiber, which also contribute to lowering the level of cholesterol in the body.
- Fish. Fish also helps to lower blood cholesterol. Mackerel, salmon, herring and tuna contain good amounts of monounsaturated fats and omega-3 fatty acids.
- Avocado is rich in unsaturated fats. Avocado helps to increase good cholesterol and reduces bad cholesterol levels. The fruit contains vegetable fats, beta-sitosterol, which fights cholesterol.
- Oats are high in soluble fiber, which helps to remove cholesterol from the bloodstream.
- Olive oil also contains many antioxidants that lower cholesterol. Since the type extra virgin is less processed than other types, this olive oil is more useful for the heart.
Attention: Before following any low cholesterol diet, consult your doctor.