You can improve your longevity by choosing the best cholesterol-lowering foods. These help you steer clear of cardiac problems and other diseases associated with abnormal fat levels. You will also benefit by feeling vibrant and strong for many years to come. Here are many food choices that you can start including in your daily meals.
Walnuts are full of polyunsaturated fatty acids which are also known as HDL or high-density lipoprotein. These are the so-called good cholesterol that actually lowers fat and triglyceride levels. Blood vessels also become healthier and more elastic allowing blood to pass through without any problems or difficulty. 1/3 cup or a handful of walnuts daily can help lower bad cholesterol by 12%. Other healthy nuts include almonds and cashews.
Apples contain apple pectin which is a soluble fiber. Soluble fiber is very helpful in ridding the body of unwanted cholesterol. Apple also contains flavonoids which have antioxidant properties. The level of bad cholesterol will effectively be reduced through elimination. Beans are also high in soluble fiber plus add a lot of protein. These would make a great alternative to meats that have higher fat content. A lot of vegetables have a lot of soluble fiber like lettuce and carrots.
Garlic is a popular cholesterol-lowering herb that contains allin and allicin. It has antispasmodic properties that help facilitate proper digestion and absorption. Because of its quick and effective actions on the gastrointestinal tract, excess cholesterol will not be easily stored as fat since garlic tries to let the body eliminate it instead.
Several fishes like salmon, tuna and sardines are known to be rich in omega-3 fatty acids. The fatty acids work the same way as polyunsaturated fats wherein LDL or bad cholesterol is reduced after triglyceride levels are maintained. Some products are enriched with omega-3 fatty acids so it would be better if you avail of these for optimum nutrition and health. Cinnamon also reduces triglycerides as well as blood sugar. Diabetic patients should consume more of these.
Some foods are more natural and contain less saturated fat so it may be a wiser option to look for these alternatives. Soy contains isoflavones, soluble fiber and a lot of protein. It is also less fattening compared to meats. Vegetarians and vegans can take soy as an alternative. Soy milk, tofu and soy nuts are other derivatives with anti-LDL effects.