Top 10 super foods to lower cholesterol

A high LDL cholesterol level is medically known as hypercholesterolemia. According to the Centers for Disease Control and Prevention (CDC), more than a third of American adults have high levels of LDL or “bad” cholesterol. This increases the risk of cardiovascular disease, including heart disease and heart attacks

Cholesterol is divided into three categories :. Low-density lipoprotein (LDL), very low density (VLDL) that may require medication and high -Density lipoprotein (HDL). VLDL and LDL are bad for health, while HDL is good for your health.

People of all ages, ethnicities and genders can have high cholesterol.

Certain factors that put them at greater risk, such as excessive consumption of snuff, obesity, overweight and obesity, poor diet, lack of exercise, hypothyroidism and diabetes. Most of these factors are under your control. Genetics is a risk factor that is beyond their control.

high cholesterol has no symptoms, you need to get your cholesterol levels from time to time.

A test panel of total lipids, LDL and HDL cholesterol, along with triglycerides. The CDC defines the following levels of blood cholesterol as healthy:

  • Total cholesterol: less than 200 mg / dl (milligrams per deciliter of blood)
  • LDL cholesterol: less 100 mg / dl
  • HDL cholesterol 40 mg / dL or more
  • triglycerides: less than 150 mg / dl

If not controlled in time, high cholesterol can lead to health complications such as chest pain, heart attacks and strokes.

making changes in your diet and lifestyle, can reduce cholesterol. Some foods can help maintain healthy cholesterol levels.

superfoods to lower cholesterol

Here are the top 10 super foods to lower cholesterol.

1. Oatmeal

Have a bowl of oatmeal for breakfast daily is another easy way to reduce your high cholesterol. The high content of soluble fiber in oatmeal helps lower LDL cholesterol.

absorption of cholesterol in the bloodstream is reduced. Fiber also fills quickly and helps prevent mindless eating.

Also, eating oatmeal regularly is associated with a lower risk of cardiovascular disease and type 2 diabetes

  • Eat a bowl of oatmeal for breakfast every day.
  • You can also add oatmeal to smoothies or use in baked goods.

2. Almonds

The heart-healthy monounsaturated fat, polyunsaturated fat and fiber in almonds help raise good HDL cholesterol and reduce bad LDL levels.

A 2011 study published in Nutrition review found that consumption of tree nuts like almonds help reduce LDL cholesterol, a major objective of the prevention of coronary heart disease by 3-19 percent.

In addition, a 2015 study published in the Journal of the American Heart Association states that eating almonds a day can be a simple dietary strategy to prevent the onset of cardio-metabolic diseases.

almonds are a great appetizer or salad dressing, cereal and yogurt. Eating a handful of almonds a day and remember moderation is the key. Other nuts and seeds such as walnuts and flaxseed are also beneficial in reducing blood cholesterol levels.

3. Orange juice

sweet, acidic and juicy oranges are another super food that has cholesterol-lowering properties.

In a 2000 study published in the journal American Society for Clinical Nutrition, researchers found that orange juice improves blood lipid profiles in people with hypercholesterolemia. This occurs due to the presence of vitamin C, folate and flavonoids such as hesperidin in oranges acid.

  • drink two to three cups of orange juice a day. freshly expressed juice is a good choice. You can also drink orange juice fortified with plant sterols. Phytosterols also help reduce total cholesterol to some extent.
  • Alternatively, you can eat a couple of oranges a day.

4. Salmon

The omega-3 fatty acids called EPA and DHA are found in salmon it provides protection against high cholesterol. This helps to lower triglycerides and raises good HDL cholesterol slightly, which decreases the risk of heart disease.

In addition, salmon is low in cholesterol and saturated fats.

  • Eat at least 2 servings of salmon each week. Baked and grilled salmon are the best options. Salmon portion is 2 to 3 ounces.
  • you can even take fish oil supplements after consulting your doctor.

5. Soy and its derivatives

Soybeans and other soy products offer a complete plant-based protein that is ideal for those suffering from high cholesterol.

Although soy could not lower total cholesterol to a large extent, they can still reduce bad LDL cholesterol. This protein food contains high levels of polyunsaturated fats, fiber, vitamins and minerals as well as low levels of saturated fats.

A study published in 2011 in the Journal of American College of Nutrition found that eating 1-2 servings (15-30 grams) of soy protein per day has a significant impact on risk factors serum lipoproteins for coronary heart disease.

to help lower cholesterol, include more soy, tofu, soy flour, soy beans and enriched soy milk in their diet.

6. Green tea

Drink two cups of green tea a day is one of the simplest ways to reduce the levels of total and LDL cholesterol. drinking green tea reduces fasting serum total and LDL cholesterol in adults, according to a 2011 meta-analysis of 14 randomized controlled trials published in the American Journal of Clinical Nutrition.

There are several compounds in green tea prevent the absorption of cholesterol in the digestive tract and helps in their excretion.

In addition, this healthy drink prevents plaque buildup in the arteries and reduces the risk of having a heart attack or stroke.

  • drink 3-4 cups of green tea (hot or iced) per day.
  • can also take green tea supplements after consulting your doctor.

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