Superfoods are those that come packed with some extraordinary health benefits. Some of these are also termed as ‘cholesterol-busters’ owing to their potential to lower bad cholesterol (LDL). Hence, including these in your daily diet will help you keep heart-related diseases miles away.
The Best Foods for Lowering Bad Cholesterol Levels
1. Oats
Do you have oats for breakfast? If not, then you must start including these into the morning routine. A bowl of porridge will work wonders on your cholesterol levels. These whole grains comprise a soluble fiber referred to as beta-glucan helpful in reducing cholesterol levels. To ensure this benefit, you must have at least 3g of oats daily. This will help reduce LDL cholesterol (bad cholesterol) levels by an average of 7 percent (as suggested by studies).
2. Walnuts
Rich in omega-3 fatty acids, walnuts are the best food options to lower cholesterol levels in the body. A few walnuts a day will keep you from developing heart diseases.
3. Soy
Did you know this low in fat superfood y is a staple of Ultimate Cholesterol Lowering Plan at Heart UK? They also recommend nuts, whole grains, foods pulses, and fortified with sterols, and stanols along with soy. The bad cholesterol levels can be reduced by around 6 percent if you include a minimum of 15g soy protein (2 glasses of soymilk) in your daily diet.
4. Apples
These are the best option to keep the doctor away. A brilliant form of pectin, it effectively binds to excess cholesterol and even stops it from being absorbed. It has been revealed that a diet rich in foods containing pectin can lower LDL cholesterol by around 10%.
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5. Barley
The low fat and low GI addition to your breakfast or dinner is good for your waistline and lowers bad cholesterol levels. Barley is a healthy whole grain and a good source of beta-glucan soluble fiber. It works towards binding excess cholesterol, preventing it from being absorbed by the body. Barley will also stimulate the production of bile acids in the liver for lowering levels of cholesterol.
6. Salmon to Reduce Bad Cholesterol Levels
Salmon is a brilliant source of omega-3 fats, a type of good fat. The fat can cut down on bad cholesterol levels of the body. You can have either intake wild or farmed salmon containing a certain amount of heart-healthy omega-3.
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7. Green Tea
If you are serious about your health, start drinking a few cups of green tea daily. This is the simplest way to reduce total and LDL cholesterol levels. Compounds present in green tea helps in preventing cholesterol in the digestive tract.
Moreover, the tea also helps in eliminating toxins from the body. Many health experts have also claimed that this healthy beverage prevents plaque from building up inside arteries and significantly, reduces the risk of developing a stroke or heart disease. It is recommended to have around 3 to 4 cups of green tea (hot or iced) every day to get the benefit.
