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Top Foods to Lower Cholesterol

Totesnewsworthy gives you top foods to lower Cholesterol.

Having high Cholesterol is an undesirable condition that many people struggle with. Changing your diet is an excellent way of lowering cholesterol naturally, and this doesn’t necessarily mean avoiding foods that are rich in cholesterol like eggs and cheese.

It’s all about balance and moderation. Numerous foods will lower your cholesterol levels in various ways. While some provide soluble fiber that binds with cholesterol to expel it from the body, others deliver polyunsaturated fats which directly reduce LDL cholesterol. The following are the best foods to lowers cholesterol that you should consider.

Top Foods to Lower Cholesterol

Oats

You are making yourself cereal made from oats such as Bran or a bowl of Oatmeal for breakfast will be a significant first step to fighting your cholesterol. Such a meal will provide your body with around 1-2g of fiber. A fresh banana or some strawberries will add your diet another half-gram of soluble fiber. This plays the role of attaching with cholesterol, as well as its precursors in your digestive system and eliminates them from the body before getting to your circulation system. Generally, nutritional guidelines suggest that you should get 20 -35 grams of fiber per day, with soluble fiber accounting for 5-10 grams.

The average American eats around half of this amount.

Top Foods to Lower Cholesterol (1)

Beans and Legumes

Beans are known for being very fiber-rich, which happens to slow down the rate at which cholesterol is absorbed in the body. Another benefit of eating beans is that they stay longer before getting digested, ensuring that you stay full for a while longer. That is why they are recommended for people trying to lose weight. Given the wide variety of legumes available, from kidney and Navy beans, black-eyed peas, and Mung beans to Garbanzos, this is a versatile food that will see your cholesterol levels significantly reducing.

Nuts

All types of nuts are not only a good source of monounsaturated, but also polyunsaturated fats that are very nutritious. They also offer the right amount of fibers that are useful for fighting cholesterol. Certain nuts, such as almonds deliver antioxidant flavonoids, which are plant-based compounds that enhance the health of your arteries while reducing inflammation.

Research has further established that nuts do an excellent job of reducing “unwanted” LDL levels in people with diabetes and high cholesterol. They can be instrumental in preventing cholesterol plaque from forming within the walls of the artery, as well as mitigating obesity and weight gain.

Top Foods to Lower Cholesterol 2

Chia seeds & Flaxseeds

The benefits of flaxseeds entail being the highest source of alpha-linolenic (ALA)- a plant-based omega-3 fatty acid. They are also the leading provider of hormone-balancing lignans. Flaxseeds, as well as chia seeds, contain abundant reserves of soluble and insoluble fibers that enhance detoxification and health of the gut, in addition to helping with weight loss.

When the soluble fiber traps cholesterol and fats in the gut, preventing them from getting absorbed, bile is excreted via the digestive system. This forces the body to produce more, thus using any cholesterol in the body which ends up in lowered cholesterol levels.

Top Foods to Lower Cholesterol 3

Okra

Okra has a rich content of dietary fiber, as well as essential nutrients such as magnesium, potassium, and vitamin C. Apart from lowering cholesterol levels; it also plays the critical role of reducing blood sugar. Research has revealed that including a couple of okra servings in your diet can put you within a healthy range of LDL cholesterol and mitigate heart issues, not to mention regulating blood sugar.

Soy

Eating soybeans and any meals that are prepared from them such as soy milk and tofu is a sure way of reducing cholesterol levels. According to research, eating 25 grams of soy in a day can reduce the level of LDL by 6%. This is an equivalent of 10oz of tofu or two and a half cups of soy milk.

Top Foods to Lower Cholesterol 1 1

Fatty fish

Having a fish-based meal twice a week can aid in reducing LDL; firstly by replacing red meat, which contains LDL-increasing saturated fats and secondly, by providing LDL-reducing omega-3 fats. These fats decrease triglycerides found in the bloodstream, as well as protect the heart by guarding against the onset of unusual heart rhythms. Freshwater Salmon is the number one choice.

Top Foods to Lower Cholesterol 2 1

Olive oil

Olive oil is an anti-inflammatory agent which contains monounsaturated fatty acids that benefit the heart by lowering LDL cholesterol. You can use virgin olive oil to prepare a homemade salad, topped with sauces, or serve it as a flavor-boosting addition for use in all your favorite foods.

Read more – What are the Best Cancer Fighting Foods?

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