It’s no secret that there is a cholesterol epidemic afflicting the people across the globe. A host of unhealthy eating habits, coupled with a sedentary lifestyle has led to increasing levels of cholesterol in the body, which could have major health ramifications. High cholesterol can be combated with a good diet, and adequate exercise. Below are some good which have natural anti-cholesterol properties.
This handy breakfast food already has so many health benefits, and adding to that is its cholesterol lowering properties. Oatmeal is a wholesome and a high-fiber food. The soluble fiber found in it helps in reducing the low-density lipoprotein (LDL). One to two cups of oatmeal per day can go a long way in effectively decreasing your cholesterol. Oat bran contains even more roughage, and hence is a more effective choice when it comes to reducing cholesterol.
- High-Fiber Foods
Foods with high fiber content help reduce cholesterol by preventing it from getting absorbed into the bloodstream. Include dark leafy greens, lentils, kidney beans, apples and pears in your diet to ensure that your fiber intake is adequate. Eating enough of these food groups will ensure that your bloodstream is healthy enough to prevent cholesterol absorption.
Packed with generous levels of Omega 3 fatty acids, fish is one the best foods available for a healthy heart. It can help reduce the levels of cholesterol, thereby warding off the risk of developing arterial clots. For people who have already suffered heart attacks, it can help to prevent it from recurring. Fish such as salmon, mackerel, trout, tuna and sardines have the highest levels of omega-3 fatty acids. Alternatively you can try using fish oil supplements in required amounts to keep cholesterol at bay.
Nuts such as almonds, walnuts, and pecan nuts have high levels of polyunsaturated fatty acids. These fatty acids are said to lower the levels of blood cholesterol. The presence of healthy essential fatty acids in generous amounts enable the nuts to improve the heart health and shielding you from various cholesterol induced conditions such as stroke and atherosclerosis. However ensure that you are picking up raw nuts and not the fried or sugar-coated ones. Also, ensure that you are restricting the quantity intake to avoid unwanted weight gain.
- Olive Oil
Olive oil has a great number of health benefits, especially for the heart. It is a good alternative that is healthy, when compared to vegetable oils and the like. It is rich in antioxidants, and treats cholesterol level holistically. It reduces the levels of bad cholesterol, while improving the levels of good cholesterol.
Include these cholesterol lowering foods in your diet as part of your healthy diet regimen and keep your heart healthy.