Ten Superfoods to Reduce Cholesterol
Almonds are packed with fiber, polyunsaturated fats, and monounsaturated fats, all of which have the ability to increase the good HDL cholesterol and lower the bad LDL cholesterol.
According to a 2011 study, eating 3 almonds or other nuts on a daily basis can lower the bad cholesterol levels by 3-19%. Moreover, another study published by the Journal of American Heart Association, proved that the regular consumption of almonds can be a simple, but effective method to prevent cardio-metabolic diseases.
Eat a handful of these nuts combined with cereal or yogurt, and let this become your favorite healthy meal. Walnuts and flaxseeds are also extremely effective for lowering high cholesterol levels.
Oatmeal has high content of soluble fibers, so having this for breakfast is an easy and effective way to reduce your high cholesterol.
The fibers found in oatmeal can reduce the absorption of cholesterol in the bloodstream.
The regular consumption of oats is associated with reduced risk of cardiovascular disease and type 2 diabetes. You can add oatmeal in your baked goods or in you smoothies as well.
Salmon contain DHA and EPA omega-3 fatty acids which have the ability to prevent high cholesterol levels. It can increase the good cholesterol and reduce triglycerides, which in turn reduces the risk of heart disease.
You should consume at least two servings of grilled or baked salmon per week.
If you consider taking fish oil supplements, make sure to consult your doctor first.
4. Orange Juice
According to a study published by the American Society for Clinical Nutrition, orange juice is very effective for improving the levels of blood lipid in people who suffer from hypercholesterolemia due to its rich content of vitamin C, folate, and flavonoids like hesperidin. It is recommended to consume 2-3 cups of orange juice. You can also consume a few oranges a day.
5. Green Tea
Drinking a few cups of green tea a day is the easiest way to lower the total and bad cholesterol. According to a study published by the American Journal of Clinical Nutrition, green tea can reduce bad cholesterol levels and fasting serum total in adults.
This tea contains compounds which can prevent the absorption of cholesterol in the digestive tract and help the excretion of it. What is more, green tea can prevent buildup of plaque in the arteries, and lower the risk of stroke and heart attack.
You should consume 3-4 cups of green tea a day, either hot or iced. If you want to take supplements, make sure to consult your doctor first.