Foods that can help you lower your cholesterol levels for a healthier life

By October 2, 2019 Health & Nutrition

health24.com

A build-up of plaque in your arteries can lead to serious health problems. Bad cholesterol can be cause of the plaque build-up. While medication like statins etc help, it may be a good idea to look at what foods can help lower your bad cholesterol. The author in the article below lists out some common foods that can help you keep your cholesterol levels down. Team RetyrSmart

Foods that can help you lower your cholesterol levels for a healthier life

It’s not always obvious that you’ve got an issue with respect to cholesterol. Because of this, it’s recommended that we all have a blood test at least once a year, to make sure our levels are within the healthy range. And try to include these foods in your daily diet.

Tomatoes

Ask for tomato sauce with your pasta if you want to keep your cholesterol under control. Tomatoes are a significant source of a plant compound called lycopene, which reduces levels of LDL cholesterol.

Green and black tea

Green and black tea can help lower cholesterol levels. Green tea is prepared from unfermented leaves and black tea from the fully fermented leaves of the same plant. Researchers believe that catechins, a type of antioxidant found in tea, are responsible for this effect.

Almonds

Daily consumption of almonds has been shown to have a positive impact on heart health. Almonds reduce total cholesterol levels by three to 25%. LDL levels are reduced by four to 35%. Nice.

Oats

Oats are a well-known superfood. In one Thai study, people with high cholesterol were given either oats or rice porridge for four weeks. The people who had the oats experienced a five percent reduction in total cholesterol and a 10% slash in their LDL.

Apples

Turns out Ma was right when she said one apple a day keeps the doctor away. This nutritious fruit helps to curb risk factors commonly associated with heart disease by reducing your cholesterol levels. A typical apple has about 4g of fibre, which can help to reduce your overall cholesterol level. Apples are also jam-packed with soluble fibre, which is good for removing extra fat from your body. Get this – eating just one apple each day can reduce your LDL levels by up to 40%.

Raspberries

Sweet and delicious, raspberries pack a health punch by knocking down LDL levels and raising HDL levels. Researchers speculate that these favourable effects come from high levels of naturally occurring antioxidants called polyphenols – the compounds that give berries their bright colour.

Lentils

One reason to love lentils is their fibre. The soluble fibre in lentils forms a sticky substance that traps cholesterol and helps move it out of the body.

Olive oil

The unsaturated (good) fats found in olive oil (and canola and walnut oil) have the added benefit of helping to cut LDL levels without affecting HDL. Aim for about two tablespoons a day in place of other fats.

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