Over 100 million people in the United States alone have high and dangerously high cholesterol levels. And, over a third of these people are at risk of heart disease as a result. Given that heart disease is the world s leading killer, you may want to know the SECRET to reduce your risk so you can live a long and happy life.
Here are 12 foods to eat to lower your cholesterol. Number 10 will surely have you smiling from ear to ear!
1. Oily Fish
Even if you re not the biggest fish fan, you may find it s in your best interests to become one when you see the benefits it can have for your health. Even by swapping steak for salmon twice or three times per week, you re able to give your body a healthy boost of Omega-3 necessary for reducing your cholesterol levels.
Omega-3 works by protecting the heart from abnormal rhythms while reducing the triglycerides present in your bloodstream as well. Sardines, salmon, tuna, and anchovy are all valid options.
Eggplant can typically be one of those vegetables you look at sideways in the grocery store, not quite sure what to do with it. However, with a little bit of research, you may find it becomes your favorite vegetable in no time. You can roast them and use the insides with a delicious spaghetti sauce, or even lightly fry them (in healthy oil, of course!).
The best part about an eggplant, however, is that they are so good for your body as well. They can lower your cholesterol while being an exceptional meat substitute. Eggplant lasagna, anyone?
When you want to lower your lower-density lipoproteins, also known as LDL cholesterol, then soybeans can be of assistance. Of course, you don t need to eat them as they are, though.
Instead, you can eat tofu and soymilk as well. Just 25 grams of soy milk or tofu per day is enough to lower your LDL by as much as six percent.
With more and more people choosing to live a life of veganism, soybean products are also becoming more available and affordable.
According to the national health recommendations, the average person should consume about 400 grams of fruit per day to benefit from the vitamins and nutrients they have to offer.
However, a little-known secret is that fruit does more than just offer crucial nutritional content and satisfy your hunger and thirst. If you eat citrus fruits and even apples, you also benefit from a substance known as pectin. Pectin is soluble fiber which can help to lower your cholesterol levels.
If you want to start your journey to better health on the upper foot, then include oatmeal in your diet. When you get up in the morning, have a bowl of oatmeal with a piece of fruit.
Breakfast is undoubtedly the most important meal of the day, but aside from satisfying your early morning hunger, oatmeal has other benefits too. Given the soluble fiber within it, it can also have a dramatic impact on your cholesterol levels perfect for if you re trying to lower your LDL.
Nuts are a beneficial part of anyone s diet except when they are covered in chocolate. When the time comes to make improvements to your health, make sure you add peanuts, walnuts, and almonds to your shopping cart.
Not only are they an excellent snack to curb your carb cravings, but they help to lower your cholesterol as well. In fact, you can reduce your LDL by as much as five percent.
Nuts are also great for heart health and help you to step away from that naughty chocolate bar.
The problem with many food options on the market is that once you eat them, you re still hungry. As a result, overeating is a huge problem in our society. If you want to avoid growing your waistline any further but still want to satisfy your hunger, reach for a can of beans.
Kidney beans, lentils, and all manner of bean varieties tick all the boxes for lowering your cholesterol. What s more, they feature stacks of soluble fiber of which the general population doesn’t get enough.
Smashed avocado on toast is the new trend and, luckily for you; it s also a great way to reduce your LDL by up to 22 percent. Now, you can fit in with the cool kids while making a difference to your overall health.
You will also find that avocado offers more potassium than a banana, can keep your heart healthy, and provides beneficial monounsaturated fats.
This small, green, heart disease fighting machine could become your new favorite snack in no time.
9. Whole Grains
Rather than load your plate up with refined grains, why not go back to the way nature intended them to be used? Whole grains are exceptional for lowering your cholesterol levels, while also being a winner for heart health and reducing heart disease risks.
Aside from being nutritious and delicious, they are also affordable. One bag of oats can go a long way toward preparing healthy snacks and breakfasts. Stock up on oats and barley and dig into the insoluble fibery goodness.
10. Dark Chocolate
While you might have previously felt guilty about eating chocolate, now you don t have to! Dark chocolate, thankfully, can lower your cholesterol. If that knowledge is not enough to have you loading up your shopping cart with cocoa and dark chocolate, then nothing will!
However, before you begin chomping down on big blocks, know that chocolate is often packed full of sugar which can counteract the benefits. If you stick with dark chocolate of 75 to 85 percent cocoa, you can reduce your LDL by as much as 6.5 mg/dl.
11. Vegetable Oils
Oil can get confusing, especially as each manufacturer claims their brand is healthier than others. However, if you still use lard, shortening, butter, or margarine to cook your meals, then it s time to make a change.
To reduce your LDL, use sunflower, olive, or canola oil instead. Liquid oils are far more beneficial for your cholesterol than butter and lard while not altering the flavor dramatically. Or, in baking when some oils aren t appropriate, you can use ghee or coconut oil.
While not strictly food, tea still counts because it s leaps and bounds ahead of some other foods regarding being able to lower your cholesterol. Aside from being beneficial for reducing LDL, however, tea both black and green has other perks as well.
They help keep your blood pressure healthy, reduce inflammation, and even improve your cardiometabolic health as well. It might be time to stock up on tea bags and tea leaves to reap the many rewards on offer!