Do you have issues with your cholesterol levels? If the answer is yes, then why not let foods help you get to a healthier place? Here are some that lower cholesterol naturally and are also tasty to boot!
Whoever thought, when they were a child that eating would turn out to feel so complicated? I mean, I keep thinking about all of the nutrients we need and how some foods are considered healthy and unhealthy at the same time. And how some ingredients tend to nourish us in some ways but be bad in other ways. The key here is understanding how our bodies work.
There are actually two types of cholesterol – one sort of a hero (HDL), the other one a clear villain (LDL). Having a high HDL is a good thing, while LDL being high means that you’re at risk of having heart disease. LDL tends to clog your arteries, all the while HDL tries to flush it out of your system and send it to your liver. Eating foods high in dietary cholesterol can help balance your levels out. Let’s see what’s on the menu when it comes to foods that lower cholesterol.
5 foods that lower cholesterol
1. Green tea
This wonderful tea is good if you want to replace coffee, give you a boost of energy and spark up your metabolism. An analysis of studies published in the American Journal of Clinical Nutrition found that drinking green tea lowered LDL cholesterol levels without lowering your good cholesterol. Here are some ways you can use green tea in your cooking, other than brewing it as a hot drink.
Sure, you could go on a low-fat diet, but a medium fat diet might be even better for lowering your cholesterol. Or so says this research done by Pennsylvania State University. The part of the study participants that had avocado had a bigger LDL reduction than the people who were on a low-fat diet. So have this fruit, because it has other health benefits, too. Just be careful with the prepping process, because you might get hurt!
We’ve already covered how good pulses are for you – especially since they keep you full for a longer time. Not to mention that chickpeas, all kinds of beans, peas, and lentils are so versatile and you can use them in a lot of dishes! Add to that the power of pulses in working against LDL cholesterol and that’s all good news! A study published in the Canadian Medical Association Journal revealed that just three-quarters of a cup of pulses can lower LDL cholesterol by 5 percent, which, we assure you, is a good number!
These great nuts give you plenty of energy and crunch in your recipes. That’s why you should use them as a snack. Here is a study with an idea on how to do it: heart disease patients who ate about 8 almonds before breakfast had significant rises in HDL good cholesterol levels. How much did those rise? About 12-14 percent higher after 6 weeks. Even higher after that.
Have them raw and unsalted, or use them in a variety of dishes, salads, desserts or even make almond milk with them. You definitely won’t regret it!
People who participated in a study in Thailand had oatmeal for a period of four weeks and they experienced a 5 percent reduction in total cholesterol and 10 percent cut in their LDL levels. So, learn how to make the perfect oatmeal in the morning, how to make milk out of it and what are the major types of oats and how to use them, to make sure you lower cholesterol and keep it like that!