- 12 CHOLESTEROL LOWERING FOODS SWITCH TO PLANT BASED FOODS
- If you're already eating plenty of the following cholesterol-lowering foods, keep up the good work! But if your idea
of eating well is to opt for the "buttered popcorn" instead of the "extra-buttered popcorn," consider adding these
healthy eats to your diet today:
- 1. Oats
If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your
breakfast to contain two servings of oats can lower LDL cholesterol (the bad kind) by 5.3% in only 6 weeks. The
key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.
Banish bland oats with this dessert-worthy ginergersnap oatmeal recipe.
- 2. Red wine
Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red
grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study
conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found
that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%.
In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.
- 3. Salmon & fatty fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease,
dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire:
lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s
like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%.
- 4. Nuts
If you're looking to lower cholesterol levels, research shows that you should get cracking! In a study published by
the American Journal of Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1
month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good
options. However, while nuts are heart healthy, they're also high in calories, so practice portion control—1.5
ounces is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it
- 5. Tea
While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL
cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood
lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help
reduce the risk of coronary heart disease.
- 6. Beans
Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that
adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy
food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in
certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.
- 7. Chocolate
Ah, the sweet side of a heart-healthy diet: This powerful antioxidant helps build HDL cholesterol levels. In a 2007
study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12
weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind.
Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from
sticking together and may even keep arteries unclogged.
- 8. Margarine
Switching to a margarine with plant sterols, such as Promise activ or Benecol, could help lower cholesterol. Plant
sterols are compounds that reduce cholesterol absorption; a study published in AJCN found that women who had
a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.
- 9. Garlic
Aside from adding zing to almost any dish, garlic has been found to lower cholesterol, prevent blood clots, reduce
blood pressure, and protect against infections. Now research finds that it helps stop artery-clogging plaque at its
earliest stage by keeping cholesterol particles from sticking to artery walls. Try for two to four fresh cloves a day.
- 10. Olive oil
Good news: This common cooking ingredient can help your health. Olive oil is full of heart-healthy
monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of
trimming belly fat. Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.
- 11. Spinach
This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and
egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a
leading cause of blindness. Now research suggests that just ½ cup of a lutein-rich food daily also guards against
heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. Look for bags of baby
spinach leaves that you can use for salads or pop in the microwave for a quick side dish.
- 12. Avocado
Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL
cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol-smashing
beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since
avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), use them in moderation.
- CLICK HERE!!! To Return To Lose Weight Page.
Bi-Carb Soda & Acid
To View Page Correctly View Text Size Medium From View Menu On Your Browser
eDinkum™ Australia Copyright © 2006 - 2055 All Rights Reserved ®