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.
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.
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.
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.