Heart disease is the leading cause of death around the world. High cholesterol is linked to an increased risk of heart disease. There are many foods to avoid when you want to lower your cholesterol, but there are also some foods you can include in your diet to lower your cholesterol.
Vegetables
Eating more vegetables is never going to be a bad idea, especially if you want to lower your cholesterol. Vegetables are a good source of fiber and antioxidants as well as being low in calories, so they’re also essential if you are looking to keep slim and healthy.
Dark leafy greens
Greens like kale and spinach are a good source of lutein and various other carotenoids, with both being linked to a reduced risk of developing heart disease.
Lutein has been shown to reduce bad cholesterol and prevent cholesterol from binding to your artery walls.
Carotenoids on the other hand help to remove free radicals from your system, which will prevent hardening of the arteries.
These heart-healthy foods will help to lower cholesterol levels. Add them to your weekly shopping list for meals that can help your longevity and quality of life.
Dark chocolate
The main ingredient in dark chocolate, cocoa, has been proven to lower bad cholesterol. It can also reduce blood pressure too.
The one issue with chocolate is that it is high in added sugar, which can have a negative impact on your heart health. This is why it’s healthier to opt for dark chocolate with a cocoa content above 75%.
Legumes
Legumes are nutrient-dense and contain lots of fiber, protein, and vitamins. They can be eaten in many different ways, such as in soups or salads. It’s worth giving them a shot if you’re wanting to improve your diet – they may even lower your risk of developing health issues associated with certain food types.
Avocados
These fruits are a rich source of monounsaturated fats and fiber, both of which can help lower bad cholesterol (LDL) and raise good cholesterol levels (HDL).
Nuts
Nuts contain plant compounds which can help lower cholesterol levels. They also contain monounsaturated fats and they taste so good.
Almonds are a good source of L-arginine, which is an amino acid that helps regulate your blood pressure.
Walnuts contain omega-3 fatty acids, which are polyunsaturated fats linked to good heart health.
Fatty Fish
Fatty fish like salmon contains omega-3 fatty acids which can increase good cholesterol, and reduce the risk of suffering a stroke. We also believe that it has certain peptides that help lower inflammation and more.
Whole grains
Whole grains, in particular oats and barley, have been shown to lower the risk of heart disease with both found to contain beta-glucan, a soluble fiber that helps lower cholesterol.
Fruits and berries are also a good source of soluble fiber. This, in turn, lowers cholesterol. They are also high in antioxidants which can help prevent heart disease & other health problems caused by inflammation.
Garlic
Garlic contains numerous healthy plant compounds, which include allicin. Research has found that garlic can help reduce cholesterol and may help to lower the blood pressure in people who currently have high blood pressure.
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