10 foods that could reduce your cholesterol
It is well known that having high cholesterol is a major risk for cardiovascular diseases, such as heart attack or stroke. Therefore, it is crucial to control and reduce high cholesterol. To do this, a few small changes to your daily routine can make a huge difference! You’ll find below 10 foods that could help you to reduce your cholesterol level!
- Soy: the keen alternative. When you have high cholesterol level, it is recommended that you reduce the amount of meat and cheese you eat. Soy is a great alternative! You can find many different products made from soy: tofu, soy flour, soy milk, etc. Nowadays it is quite easy to find these in even basic supermarkets.
- Beans: the high-fiber food. Eating fiber-rich food can be good for lowering cholesterol. Beans are a tasty way to bring a bit of fiber to your diet. Beans also have the advantage of being high in protein, iron, and folate.
- Avocado: the super hero. This food is a super source of heart-healthy monounsaturated fat, which helps raise levels of “good” cholesterol (high-density lipoprotein [HDL]) while reducing levels of the “bad” variety (low-density lipoprotein [LDL]).
- Salmon: the great heart-friendly fish. Studies have shown that certain categories of fat can protect against high cholesterol. Salmon is rich in omega-3 fatty acids, which help lower LDL (“bad” cholesterol) and raise levels of HDL (“good” cholesterol).
- Butter alternatives: the breakfast friend. Margarines made with plant sterols have been shown to reduce cholesterol. It is easy and inexpensive to replace real butter with these healthier alternative spreads.
- Spinach: the leafy green hero. Spinach contains a lot of lutein. Recent studies have shown that lutein could help remove cholesterol from artery walls. Lutein also protects your eyes against age-related macular degeneration. No wonder Popeye the Sailor Man loves it!
- Nuts: the new snacky trend. Instead of snacking on sweets, why not try this healthy alternative? Walnuts, almonds, or cashews are rich in healthy monounsaturated fats, which are very good for your heart. Walnuts have the added benefit of containing omega-3 fatty acids, which decrease LDL while increasing HDL.
- Garlic: tried and trusted. In ancient Egypt, people used garlic to prevent asthma and, more generally, to stay healthy. Recent studies have shown that garlic can lower cholesterol, protect against infection, and even reduce blood pressure. So feel free to put garlic in your food more often, particularly if everyone likes it. Not everyone does and it can be pungent, so if you care about other people’s happiness it’s best to check.
- Chocolate: the unexpected bonus. Dark chocolate is full of antioxidants, which can prevent blood platelets sticking together thus keeping your arteries unclogged and free-flowing! A second arterial benefit of dark chocolate is that it also prevents “bad” LDL cholesterol from oxidizing, which helps stop atherosclerotic plaques from forming.
- Tea: the perfect beverage. It’s a bit of a cheat (it’s a drink, not a food), but we had to include tea. Tea has all the key ingredients of an ideal drink for great health: you can drink it hot or cold; it’s relaxing; like dark chocolate, tea is a great source of antioxidants; and again like chocolate it prevents the oxidation of “bad” cholesterol, slowing and/or preventing arterial plaque formation. What’s not to like?
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