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Title : 10 super foods that lower cholesterol naturally - Healthy Eating Heart
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10 super foods that lower cholesterol naturally - Healthy Eating Heart

everyone knows that having too much cholesterol in your body is like setting a date with heart disease. That does not mean completely avoid foods rich in cholesterol, which is because cholesterol is a compound based on essential oil that constitutes the wall of cells and also helps in making important hormones. There are two types of cholesterol present in the blood of "good" cholesterol carried by high-density lipoprotein "bad" cholesterol carried by low-density lipoproteins. High amounts of "bad" blocks cause in the arteries leading to heart disease. Cholesterol Therefore the "bad" cholesterol-containing foods should be taken moderately. While limiting such foods help a lot, including certain foods in your diet can do wonders in reducing LDL cholesterol levels and increase HDL cholesterol levels much needed. Here is a list of the most recommended super foods, which simply can not be avoided in your diet if you are serious in maintaining a healthy life free of cholesterol.

1. Oats and barley

These whole grains are lifesavers when it comes to lower LDL cholesterol levels. They are not only a rich source of soluble fiber, which not only allow the body to absorb LDL cholesterol. The inclusion of these in your diet reduces the amount of "bad" cholesterol by ten percent, which is a great thing when it comes to reducing the risk of heart disease. Therefore, it is a super food for heart disease. It is the presence of a soluble fiber called beta-glucen makes oats and barley a powerful antidote. Beta-glucen acts like a sponge and absorbs excess amount of LDL cholesterol and takes it out of the body causing much less damage to the arteries in the process. They can also be easily incorporated into any diet. Oatmeal can be easily included in your breakfast while barley goes well with salads and soups.

2. Chocolate black

never expected chocolates on the list? Apparently the black chocolate is rich in procyanidins, which help lower cholesterol when levels are too high. It is very important to follow safety instructions, however, when the chocolate is included in your diet. First, do not overdo it. Excess chocolate is not to further reduce cholesterol levels. Having it in moderate amounts. Second, choose the best organic raw black chocolate. Milk chocolate should be avoided at all costs as it works in favor of increasing LDL levels. The purest dark chocolate is high in procyanidins. Always go for quality rather than quantity.

3. Beans and other legumes

Your heart just found a new best friend! Recent studies have shown that grains are very effective in the fight against "bad" cholesterol thanks to the rich fiber content. They also keep blood pressure stable. Therefore, it makes life easy for the heart in two different ways. On the other hand beans are a well known staple food for diabetic patients as they keep the blood sugar level under control. Including beans in your diet for twelve consecutive weeks has the potential to lower LDL cholesterol levels by seven percent. Beans are the perfect substitute for meat that is known to cholesterol levels soar. It is rich in protein and fills the stomach. Beans can be easily included as a side dish with any main course.

4. Spinach

Thanks to Popeye the sailor, every child in the world knows that spinach gives super human strength. While that might be an exaggeration, it is one of those super healthy foods, which makes the entire human system works better than ever, including cholesterol levels. Spinach contain considerable amounts of lutein, which is a pigment known to protect the arteries of cholesterol accumulation unwanted. Moreover this green leaf is rich in minerals and vitamins that do the best you can include in your diet. They also help in reducing weight, reducing cholesterol indirectly. Obesity and excess fat is one of the main catalyst in increasing cholesterol levels and heart disease. Therefore spinach is at the top of the list not only for a high-cholesterol diet, but for any healthy diet.

5. Green tea

Everyone knows the benefits of green tea is surprising. The best kept secret of the ancient Chinese empires, green tea is known for its antioxidant and anti-cancer properties. It is also a brave crusader against cholesterol. Is the presence of flavonoids that makes green tea so good. There is a flavoniod called catechin, which helps reduce bad cholesterol levels . It is also known to keep your weight under control. The best part of this drink is that you can enjoy at any time of year. Take a hot cup of green tea to keep warm during the winter and go for a refrigerated during the hot summer months version.

6. Garlic

While garlic can gift a bad breath, ensures that cholesterol levels are under control. Garlic is one of the most flexible elements to consider you have in your diet because they can mate with anything in this list. Actually it works best when combined with other cholesterol-lowering agents. Garlic contains allicin, which is the natural form of statins - a class of drugs used to counteract high cholesterol levels. The best part of garlic is that you can add to your diet in powder form along with other spices. If you can not take the taste and then consider opting for garlic supplements, which is a popular recommendation for cholesterol patients.

7. Avocados

Avocados are the king of comebacks when it comes to governing health diets. They were driven mercilessly for ages diet low in fat. After the recent discoveries of how good they are for your body, there was an outbreak in its popularity among health freaks. It should be noted that while it is rich in fat, most of the fat is oleic acid raises "good" cholesterols, while reducing unwanted "bad". They also contain a lot of fiber that work in favor of reducing excess cholesterol. An interesting fact is that while the banana is believed to be the richest source of potassium, this wonder fruit has dethroned banana to claim the title. Avocados can be easily added as a garnish for any dish.

8. Nuts

You better start cracking if you want to lower your cholesterol! Almonds, cashews and walnuts are popular munches you can nibble around. They can also be used in shakes and desserts. Nuts are a rich source of monounsaturated fats. Eating an ounce of any dried fruit per day for a month can lower "bad" cholesterol levels by an astounding twenty percent. You can always mix once you get tired of anyone.

9. Apples

Most of the research on apples, plus the old saying "an apple a day keeps the doctor away" seems true. After avocado, apple is the most important fruit to add to your diet. Apple is a very good source of fiber, which takes away excess cholesterol from your body. Basically any food rich in fiber reduces cholesterol. Vitamins and minerals present it a valuable asset for any diet. Also it contains polyphenols which are potent antioxidants. Be sure to get organic apples. The presence of too many chemicals and use of genetically modified seeds outshine the benefits when it comes to conventional apple available in any grocery store.

10. Flaxseed

Being a rich source of fiber and Omega 3 fatty acids, flax seeds are super heart healthy foods. omega 3 fatty acids go a long way in reducing cholesterol levels and also help in brain development, apart from many other heart-related benefits. In addition, the rich fiber content acts a complementary effect on maintaining stable cholesterol levels. Flax seeds also help reduce stress levels, while maintaining a healthy liver. The biggest advantage is that flax seed can easily disappear in curries, soups, stews and smoothies.

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