If you’re one of those people who are suffering from unhealthy cholesterol levels, there are ways on how you could end this.
The first thing you ought to do is pay attention to your diet. Try to ask yourself, are you consuming foods that lower cholesterol? Or is it the other way around?
Likewise, do you make it a point to avoid those foods that could cause your cholesterol level to increase dramatically? Upon answering these questions, perhaps you’re also wondering how to lower cholesterol naturally.
We’ll present you the top 10 foods to lower cholesterol levels. Grab next time you pay a visit at your favorite grocery store. Furthermore, if you’re not aware, lowering your bad cholesterol through consumption of foods that lower cholesterol could have a positive impact to your well being. It could make you look 3.3 younger if you’re a man, and 0.6 younger if you’re a woman. How awesome is that?
Did you know that a bad diet is the main culprit behind unhealthy cholesterol levels? We have a good news though, there are cholesterol lowering foods that could help you keep yourself healthy and here’s a few.
One of the top cholesterol lowering foods is the almonds. They’re pretty hardworking when it comes to how to lower cholesterol naturally. Being rich in unsaturated fats, these nuts would help you increase the level of your healthy HDL cholesterol as it lowers the unhealthy LDL at the same time.
Also, these fats prevent the LDL to oxidize and it has a positive impact on your body. If you’re not aware, when LDL oxidizes, it has the tendency to gunk up your arteries and restrict blood flow from the heart.
Keep in mind though, you should also keep an eye on portion size if you’re snacking almonds. They’re high in calories and you only need a couple to enjoy its benefits.
2. Orange Juice
Another healthy choice when talking about how to lower cholesterol, is the orange juice. Most OJ manufacturers are trying to make their product more healthy and appealing. Which means, they’re incorporating plant-derived cholesterol-busting compounds, phytoesterols in order to attain these needs.
According to scientific research, getting 2 grams of phytosterols a day could help you lower the bad cholesterol in your body by 8%. Though, before including OJ in your diet, better consult your doctor first. Citrus reacts to some types of medication and it could have a side effect.
In case that you’re not allowed to take it, don’t worry, this doesn’t mean you ran out of ways on how to lower cholesterol. You could always look for sterol-fortified products, such as milk, soy milk, margarine, bread, and cheese instead.
3. Olive Oil
An oil that’s filled with antioxidants and heart-healthy monounsaturated fats that could lower the bad cholesterol and increase the good cholesterol of the body. Studies show that people with high cholesterol experience positive results just 2 hours after consuming meals with olive oil.
Olive oil is rich in phenolics. A substance that prevents blood clot. 2 tablespoons of olive oil a day would help you reap its benefits.
4. Steamed Asparagus
Most diet conscious individuals opt for salads and crudites. However, if you want to know how to lower your cholesterol with the help of veggies, steaming them is the way to go. Some of the veggies that become healthier after steaming are okra, beets, green beans, eggplants, and cauliflower.
Also, researchers believe that steaming these veggies could bind the bile acids of the body. Which means, your liver would need to use more LDL cholesterol in order to produce bile. Therefore, this will result to lesser LDL circulating in your bloodstream.
Remember when your mommy told you that you should start your day with a bowl of warm, toasty oatmeal? She’s right. Of all the whole grains, oats are considered to be the ultimate source of soluble fiber. It’s a kind of fiber that forms a gel in order to prevent cholesterol from being absorbed into the bloodstream.
If you want to know how to lower your cholesterol effectively with oatmeal, eat 5-10 grams of it everyday. For extra fiber, you could add some chopped-up apples and you’re ready to go.
6. Pinto Beans
Next time you make your chili, don’t forget to add some pinto beans. For one, they’re packed with soluble fiber that would help you lower down your cholesterol. Studies show that people who ate a half cup of pinto beans a day experienced their cholesterol levels lower by 8 percent within 2 weeks.
Friendly Reminder: If you’re going to use canned beans, always wash them thoroughly to remove the excess sodium.
How to lower your cholesterol with blueberries? Well, consider the fact that they’re a nutritious super food. They’re known to reduce the blood levels of artery-clogging LDL, which results to a more clear arteries. Also, researchers believe that berries support the liver function so well that it sweeps out the cholesterol out of the system. Enjoy your blueberries, fresh, freeze-dried, or frozen. However you want it, expect to experience its benefits.
Consuming lycopene-rich products for a few weeks would have a good effect on your cholesterol levels. It could knock your bad LDL cholesterol levels down as much as 10%. Studies show that lycopene found in tomatoes prevents LDL production while breaking down the artery-clogging fat. Consuming at least 25 milligrams of lycopene regularly could be a healthy habit. Besides, it’s just a half cup of tomato sauce.
Avocados are rich in heart-healthy monounsaturated fats that could keep your cholesterol levels in check. It knocks down the bad cholesterol and boosts the healthy cholesterol of the body. You could mash them into guacamole, chop it up in a salad, add slices to a sandwich, or use them as a spread on whole-grain crackers.
For chocoholics out there, this would be a good news for you. Studies show that dark chocolate is somewhat healthy. It’s packed with flavonoids that could lower the cholesterol levels. Likewise, it has oleic acid that’s similar to the monounsaturated fat found in olive oil.
In order to improve your cholesterol levels, just nibble up to 1 ounce of dark chocolate every day. Also, make sure that the chocolate you’re consuming has at least 70% of cocoa, since it contains the heart-healthy ingredients.