High levels of bad cholesterol are not good for your health, and they can raise your. So, you need to watch your diet, limit the intake of oil, and include foods that can help you regulate your cholesterol levels effectively. So, it is important for you to learn about cholesterol fighting foods and consume them in appropriate quantities. Scroll down to learn about foods that help lower your cholesterol substantially.
Find Below Prominent Cholesterol Fighting Foods To Add Them To Your Regular Diet:
Two servings of oats can reduce your LDL or bad cholesterol by 5.3% in just six weeks. It contains beta-glucan, which acts as cholesterol buster. So, you can control your cholesterol levels by adding oats to your regular breakfast.
Tempranillo red grapes are high in fiber, and they are highly effective in reducing your cholesterol levels significantly. Red wine, which is extracted from red grapes, helps reduce your LDL cholesterol by 9%. Individuals suffering from high cholesterol can experience drop by 12% after drinking red wine. So, add a glass of red wine to your diet.
Omega-3 fatty acids are present in abundance in the Salmon fish, so it not only protects you from dementia, heart disease, and other ailments but also lower your cholesterol levels considerably. Adding this fish to your diet helps raise your good cholesterol levels by 4% and reduce your bad cholesterol substantially.
Nuts are enjoyable snacks that can help minimize your bad (LDL) cholesterol significantly. Eating 1.5 ounces of whole walnuts six days weekly for one month can help lower your LDL cholesterol by 9.3%. Also, eating cashews and almonds can help you control your cholesterol levels effectively. You can also add two tablespoons of peanut butter to your regular sandwiches to regulate cholesterol.
Beans are highly beneficial for your heart health. Simply adding a half cup of beans to your regular soup can help reduce your total cholesterol by 8%. High amount of fiber in the beans reduces the rate of cholesterol absorption. So, add black, pinto, and kidney beans to your regular meals.
Chocolate helps reduce cholesterol. Powerful antioxidants in chocolate help increase your good (HDL) cholesterol by 24% and lower your bad (LDL) cholesterol significantly in about 12 weeks. Eating chocolate also prevent conglomeration of blood platelets and clogging of the arteries.
Margarine comprises plant sterols that help reduce your cholesterol effectively. You can experience reduction in your cholesterol by 3.5% by including margarine in your daily diet.
Garlic is a common kitchen ingredient that helps decrease your cholesterol levels substantially. It also prevents blood clotting, lower blood pressure, and fight against certain infections effectively. Eating garlic also helps in preventing artery-clogging. So add three to four garlic cloves to your cooking regularly.
Lutein in spinach is highly beneficial in reducing your cholesterol levels. Just eating a half cup of spinach daily can help you enjoy good heart health and prevent cholesterol from clogging your arteries. You can garnish your salads with baby Spanish leaves and enjoy eating such healthy salads daily.
Avocados are a rich source of monounsaturated fats which help boost good (HDL) cholesterol and reduce bad (LDL) cholesterol levels effectively. Beta-sitosterol in avocados is a plant fat which helps minimize absorption of cholesterol into your blood from the food. So, add such beneficial avocados to your breakfast regularly.
Now that you know which foods can help you regulate your cholesterol levels effectively, make sure you add them to your daily diet in appropriate amounts.