Lower Your Cholesterol By Eating This

How to Lower Cholesterol

High Cholesterol levels increase the risk of strokes, heart attacks and various cardiovascular conditions. The good news about the high cholesterol levels is that it can be lowered by altering your diet by eating the foods with lowest cholesterol values.

These kinds of foods are highly effective in keeping your heart and blood vessels in great shape. There are two kinds of cholesterol, the alllbad’ LDL cholesterol and the alllgood’ HDL cholesterol.

The following five foods are recommended for lowering cholesterol:

High Fiber Foods

These foods can be found beans, oatmeal or oat bran. These foods contain soluble fiber, which forms a gel in water and aids in binding acids and the cholesterol intact inintestinal tract thus prevents their re-absorption inside the body.

The following are recommended amounts for fiber intake:

1.5 cups of oatmeal — 6 grams of fiber

1 Banana — gives 4 grams of fiber

Beans intake 5 times or more per week, the FDA recommends adults to have 25-30g of fiber every day.

Omega-3 fatty acids

Research shows that certain fats protect against high cholesterol. Omega-3 fats will help reduce the bad cholesterol while at thesametimeraisingthegood cholesterol and the saturated triglycerides.

Salmon fish provide the best source of omega-3 known as EPA and DHA.

Forthebest omega-3 fatty acidsthefollowing are recommended:

Mackerel

Sardines

Anchovies

Rainbow trout

The white albacore tuna that has beencanned in water

Doctors recommend eating two or more fish per week and only those that are fatty since they contain rich omega-3s. 

Garlic

Garlic is the most natural herb for heart problems. Almost every culture around the world use it .It has a high nutritional value, andit comes to no surprise to know it is highly recommended for lowering cholesterol levels. Garlic keeps away individual cholesterol particles from attaching themselves to artery walls. Garlic is also important in

  • Preventing blood clots
  • Reducing blood pressure
  • Protection against infections.
  • Helps stop artery-clogging plaque (nanoplaque)
  • It is highly recommended to have 2 garlic cloves per day.

Avocado

Avocados contain healthy for the heart monounsaturated fats that aid in increasing all good’ cholesterol levels as well lowering all bad’ cholesterol levels. Avocados contain beta-sitosterol, an important plant fat, which reduces the amount of cholesterol absorbed from digested foods. The combinations of this fat and monounsaturated fats make the avocado a perfect cholesterol buster. Instead of using other condiments or high-fat food, one can simply use avocados. An avocado a day provides about 300 calories and 30 grams of fat, thus highly recommended to have one a day.

Nuts

Nuts such as walnuts, cashew nuts and almonds contain moderate fat diet that is rich in monounsaturated fats. Nuts also have magnesium, copper, vitamin E, and phytochemicals that help in keeping a healthy heart. Walnuts have omega-3 fatty acids, the monounsaturated fats are also useful in keeping your joints in top notch conditions.

It is recommended to eat a small handful of nuts 3-4 times per week or 2 tablespoons of some chopped nuts regularly. Turkey is the third largest producer of nuts in the world and those with a Turkey Visa should travel here for some nuts that are not only sweet but beneficial in lowering cholesterol.