Have your cholesterol levels shot off the roof? Have you been advised to cut down your intake of saturated and trans fats? If yes, then check out the list of heart-healthy, cholesterol-busting foods that you must include in your diet.
High cholesterol, if left untreated, can cause contribute to other diseases or conditions and even lead to heart attack/stroke.
To maintain an optimal cholesterol level combine your healthy eating habits along with exercise.
Mediterranean diet is not too restrictive. It allows you to take care of your health while still eating delicious foods. Avoid trans fat completely, and increase your fiber intake, as it reduces LDL (bad) cholesterol by up to 5%. Go in for a plant-based diet rich in whole grains, fruits, and vegetables. Avoid anything that is deep fried, processed or contains artificial flavors.
Blueberries contain antioxidants that help lower cholesterol. Grapefruit is rich in glutathione that neutralizes the free radicals. Carrots contain beta-carotene, a powerful antioxidant. Quercetin in grapes prevents LDL from clogging the arteries. Avocados contain nutrients and monounsaturated fats which improve the HDL levels. Also, add beans, citrus fruits and apples to your diet.
Consuming almonds increase vitamin E levels in the plasma and red blood cells and also lowers the cholesterol levels. According to a research, eating about a handful (42.5 grams) of most nuts like almonds, hazelnuts, peanuts, pecans, pine nuts, pistachio nuts, and walnuts, daily, may reduce the risk of heart disease. Eat almonds in moderation to avoid weight gain.
Cashew nuts are rich in ‘heart-friendly’ monounsaturated fatty acids like oleic, and palmitoleic acids, which help lower harmful LDL-cholesterol while increasing the good HDL cholesterol. It prevents coronary artery disease and strokes by favoring healthy blood lipid profile.
Freeze-Dried Strawberries (FDS) help improve levels of blood lipids (cholesterol and triglycerides) and lower biomarkers of inflammation and lipid oxidation in adults with abdominal obesity and elevated serum lipids.
Avocados might help improve lipid profiles, both in healthy individuals and in those with mild hypercholesterolemia (elevated cholesterol levels). A study shows that healthy individuals saw a 16% decrease in serum total cholesterol level following a one-week long diet high in monounsaturated fat from avocados. Further, in those with elevated cholesterol levels, the avocado diet resulted in a 17% decrease in serum total cholesterol, and a 22% decrease of both LDL-cholesterol and triglycerides, along with an 11% increase in the so-called ‘good’ HDL cholesterol.
The recommended daily intake of cholesterol is 300 mg, but a single egg contains 212 mg of cholesterol, which is over half of the recommended intake. So, consuming eggs in moderation is not unhealthy. In fact, eggs do not negatively affect blood cholesterol, but in fact balances the cholesterol production. It increases the HDL levels of cholesterol more than the LDL levels in the system.
One of the most healthful additions to a heart-healthy diet is ground flaxseeds. The major health benefits of flaxseeds are said to come from their rich content of oil and the fiber components known as lignans. Flaxseed oil contains nearly twice the level of omega-3 fatty acids as in fish oils. A research shows that flaxseed consumption provides additional LDL-cholesterol-lowering capabilities when used in conjunction with statins.
Packed with fibers that can help to lower cholesterol, okra also contains nearly 10% of daily recommended levels of vitamin B6 and folic acid. It is a great source of fiber, which is helpful to regulate the digestive system and lowering cholesterol.
Garlic does have some mild cholesterol-lowering effect, but it is unlikely to be sufficient to eliminate the need for prescription cholesterol medications if you have a markedly elevated cholesterol level. If your cholesterol levels are in the borderline high range and your doctor agrees that dietary treatment may be adequate, it makes sense to add raw garlic or a garlic supplement to your diet to determine its effects on your cholesterol level. Although, garlic is a safe supplement and is known to have other positive health benefits too.
Yes, it does! Drinking onion juice is also one of the best home remedies that help to reduce the levels of cholesterol in the body. It also helps to cleanse the blood, regulate the heart action, cure insomnia and enhance the digestive system.
Amla reduces cholesterol and cholesterol induced atherosclerosis (obstruction of the arteries), making it a useful herb for fighting obesity. One study showed that it prevents atheroma or degeneration of the artery walls due to fat and scar tissue. It reduces or eliminates the risk of environmental pollutants, normalizes cholesterol levels, reduces unwanted fat and cures ulcers.
If you want to go natural and try some alternative remedies for cholesterol, this post covers one recipe for a miracle drink that will help fight cholesterol and clear the build up in the blood vessels.