Nutrition

The unexpected foods that reduce your cholesterol levels

Discover ten unexpected foods that can help lower cholesterol levels. These foods are packed with nutrients and have been shown to reduce the risk of heart disease and stroke by Chelsea Parham
Estimated reading time: 2 min 50 sec
The unexpected foods that reduce your cholesterol levels Photo by Karolina Grabowska on Pexels

Cholesterol is a type of fat found in animal-based foods that is vital for proper body function. However, too much cholesterol in the blood can increase the risk of heart disease and stroke.

Fortunately, diet can play a significant role in managing cholesterol levels. In addition to well-known cholesterol-lowering foods like vegetables, fruits, and whole grains, there are some unexpected foods that may help lower cholesterol. Here are ten of them:.

1. Almonds

Almonds are a great source of unsaturated fats, fiber, and protein that can help lower LDL (“bad”) cholesterol levels.

Studies have shown that replacing some of the carbohydrates in your diet with almonds can significantly reduce LDL cholesterol levels. Additionally, almond skins contain compounds that can reduce inflammation, another risk factor for heart disease.

2. Avocado

Avocado is rich in monounsaturated and polyunsaturated fats, which can help reduce LDL cholesterol levels while increasing HDL (“good”) cholesterol levels.

They also contain a variety of nutrients, including fiber, potassium, and vitamin C, that can help lower blood pressure and reduce the risk of heart disease.

3. Oats

Oats are well-known for their cholesterol-lowering properties due to their high fiber content.

The soluble fiber in oats, called beta-glucan, forms a gel-like substance in the digestive tract that binds to cholesterol and prevents it from being absorbed by the body. Eating oats regularly can help reduce LDL cholesterol levels and lower the risk of heart disease.

4. Garlic

Garlic is known for its health benefits, including its ability to reduce cholesterol levels. It contains a compound called allicin, which has been shown to lower LDL cholesterol levels and prevent the formation of plaque in the arteries.

Eating garlic raw or lightly cooked can help maximize its cholesterol-lowering benefits.

Related Article Surprising foods that lower cholesterol Surprising foods that lower cholesterol

5. Fatty fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to lower triglycerides and reduce inflammation in the body.

Regular consumption of fatty fish can help reduce the risk of heart disease and stroke by improving cholesterol levels.

6. Legumes

Legumes like beans, lentils, and chickpeas are a great source of plant-based protein, fiber, and minerals. They are also low in saturated fat and can help reduce LDL cholesterol levels when consumed regularly.

7. Dark chocolate

Dark chocolate contains flavanols, which are antioxidants that can help lower cholesterol levels and improve blood flow. Studies have shown that consuming cocoa products with a high flavanol content can significantly reduce LDL cholesterol levels.

However, it’s important to choose dark chocolate with at least 70% cocoa content to maximize its health benefits.

8. Tea

Tea, especially green tea, contains antioxidants that can help lower cholesterol levels and reduce inflammation in the body. Some studies have also shown that drinking tea regularly can help reduce the risk of heart disease and stroke.

9. Nuts

Nuts like walnuts, pecans, and pistachios are a great source of unsaturated fats, fiber, and protein that can help lower LDL cholesterol levels. They also contain plant sterols, which are compounds that can block cholesterol absorption in the gut.

Consuming nuts regularly can help reduce the risk of heart disease and improve overall health.

10. Whole grains

Whole grains like brown rice, quinoa, and whole wheat bread are a great source of fiber and nutrients that can help lower LDL cholesterol levels.

The fiber in whole grains can help reduce cholesterol absorption in the gut, while nutrients like magnesium and potassium can help reduce blood pressure and improve heart health.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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