Foods to lower cholesterol

Foods to Lower Cholesterol With Diet Plan

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If you have a high cholesterol level and want to decrease it naturally, there is no better option than to eat a well-balanced diet. This article will take you through a list of foods to lower cholesterol.

High cholesterol levels, particularly “bad” LDL, are associated with an increased risk of heart disease. Low “good” HDL cholesterol and high triglycerides have also been related to an increased risk of heart disease. Your diet has a significant impact on your cholesterol levels and other risk factors.

Here are 10 foods to lower cholesterol:

Dark chocolate


Flavonoids, a category of substances present in many fruits and vegetables, are found in cocoa, which is found in dark chocolate. Their antioxidant and anti-inflammatory characteristics can help your health in a variety of ways.

Participants in a 2015 study drank a beverage containing cocoa flavanol twice a day for a month. Their LDL cholesterol levels and blood pressure were dropped at the conclusion of the experiment, but their HDL cholesterol levels had grown.

Dark chocolate goods, on the other hand, should be consumed in moderation because they might be heavy in saturated fats and sugar.

Apples


According to a 2019 research study, eating two apples per day lowered total and LDL cholesterol levels in 40 individuals with somewhat elevated cholesterol. It also reduced triglyceride levels in the blood, which is a form of fat.

Depending on its size, one apple can contain 3-7 g of dietary fiber. Furthermore, apples contain polyphenols, which may have a beneficial effect on cholesterol levels.

Fatty Fish


Long-chain omega-3 fatty acids are abundant in fatty fish such as salmon and mackerel. Omega-3 fatty acids improve heart health by raising “good” HDL cholesterol and decreasing inflammation and stroke risk.

In one big, 25-year study of people, those who ate the most non-fried fish had the lowest risk of developing metabolic syndrome, a cluster of symptoms that includes high blood pressure and low “good” HDL values.

Remember that boiling or stewing fish is the healthiest method to prepare it. Fried fish, in fact, may raise your risk of heart disease and stroke. Fish is an important element of the Mediterranean diet, which has been widely researched for its heart-healthy advantages.

Certain peptides contained in fish protein may also contribute to some of the heart-protective advantages of fish.

Garlic

Foods to Lower Cholesterol


Garlic has been used as an ingredient in cooking and as a medicinal for ages. It includes a variety of potent plant chemicals, including allicin, its principal active ingredient. Garlic appears to improve blood pressure in patients with high levels and may help lower total and “bad” LDL cholesterol, however, the latter impact is less.

Because relatively high doses of garlic are required to provide this heart-protective effect, several studies employ aged supplements, which are thought to be more effective than other garlic preparations.

Extra Virgin Olive Oil

Foods to Lower Cholesterol


Extra virgin olive oil is a key component of the heart-healthy Mediterranean diet. In one five-year research, older persons at risk of heart disease were given 4 tablespoons (60 mL) of extra virgin olive oil each day, combined with a Mediterranean diet.

When compared to persons who followed a low-fat diet, the olive oil group had a 30% lower risk of serious cardiac events such as stroke and heart attack.

Olive oil is high in monounsaturated fatty acids, which may help boost “good” HDL cholesterol while lowering “bad” LDL cholesterol.

Avocados

Foods to Lower Cholesterol

Avocados are more than simply guacamole. They provide you with oleic acid, which aids in the reduction of harmful cholesterol in your system. Try a couple of slices on your next turkey sandwich or in a salad. Avocado oil, which has a mild, sweet flavor, may also be substituted for other oils in cooking.

Soy

Foods to Lower Cholesterol


Soybeans and soy products like tofu, soy milk, and soy yogurt are cholesterol-lowering foods.

A 2019 study of 46 studies on the effects of soy on LDL cholesterol discovered that daily consumption of 25 g of soy protein for 6 weeks reduced LDL cholesterol by a clinically meaningful 4.76 milligrams per deciliter.

Overall, the researchers found that soy protein can cut LDL cholesterol by 3-4 percent in adults, firmly establishing its place in a heart-healthy, cholesterol-lowering diet.

Legumes and beans

Foods to Lower Cholesterol


According to a 2014 meta-analysis of 26 research, eating a daily half-cup dose of legumes (including beans, peanuts, lentils, and peas) might decrease your LDL cholesterol by an average of 5% in just six weeks. Beans, like oats, are high in soluble fiber, which washes cholesterol out of the system.

Diet Plan to Lower Cholesterol

When it comes to lowering cholesterol levels naturally, there is no better way than following Mediterranean Diet. We have a complete 7-day Mediterranean Diet plan here. You can check it out.

You can also download the free step-by-step guide to lower cholesterol here

Summary

Low LDL cholesterol levels are significant because they reduce the risk of heart disease and stroke.

This may be accomplished by eating a balanced diet rich in high-fiber fruits and vegetables, whole grains, nuts, fatty salmon, unprocessed soy, and dark chocolate on occasion.

Saturated fat-rich meals should also be avoided since they raise LDL cholesterol levels and increase the risk of heart disease, stroke, and obesity.

 

 

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