Cholesterol has 2 components to it which are the LDL and then the HDL. The LDL is known as the bad type of cholesterol whereas the HDL is known as the good type. Altering the ratio between the good type and the bad type properly can help reduce one‘s risk of heart attack and stroke.
Here are ten foods that can help reduce cholesterol levels.
1. Oats – there is a substance in oats known as beta-glucan, which absorbs LDL and allows your body to excrete it. Because of this it would make good sense to change up your breakfast choices.
2. Red wine – The red grapes that are used to make red wine can actually help reduce cholesterol levels significantly. A study at a Madrid show that when people drank a supplement made of the same great in red wine, they were able to reduce their LDL levels by almost 10%. I bet you never thought that drinking convexity be good for your health?
3. Salmon – For many years now nutritionists have been recommending only 3 fats as a natural health wonder area these fatty acids have now been shown to have another health benefit, which is lowering cholesterol levels. Actually it’s not so much as lowering cholesterol levels but raising the good cholesterol by as much as 4%.
4. Nuts – Nuts tend to be high in calories however they have also been shown to be excellent for your cholesterol. There was a study in the American Journal of clinical nutrition which showed people the late a significant amount of whole walnuts were able to lower their total cholesterol by over 5% and their LDL by over 9%
5. Beans – Arizona State University researchers performed a study where they added a half a cup of beans soup and showed that lower total cholesterol around 8%. The key to the beans was the healthy amount of fiber which slowed the amount of absorption of cholesterol in certain foods.
6. Tea – It is been known for a long time that there are significant cancer fighting antioxidants substances in Tea. Research from the US Department of Agriculture has shown that black tea can reduce lipids in a person’s blood by upwards of 10%.
7. Chocolate – Chocolate can help dull the HDL cholesterol levels. A study at the American Journal of clinical attrition showed a 24% increase in HDL levels over 3 months. The study utilized cocoa powder as compared to milk chocolate. Cocoa powder has 3 times the antioxidants of milk chocolate.
8. Margarine – Butter contains unhealthy fat, whereas margarine can help lower one’s cholesterol. If one chooses a margarine that has plant sterols in it, it can lower total cholesterol by 3.5%
9. Spinach – Spinach contains a substance known as Lu teen, which can help protect against a form of blindness noticed I could generate. With regards to cholesterol is now being shown that spinach can help the artery walls avoid clogging due to cholesterol invaders.
10. Avocados – Avocados are high in calories so that should always be utilized in moderation. Each one can have 300 cal. They do have mono unsaturated fats which can help raise HDL cholesterol and lower the LDL type. It also has some plant-based fats that can reduce the amount of cholesterol absorbed from certain foods.