Bad cholesterols cause a buildup of plaque in the arteries resulting in heart disease, heart attacks, and stroke. Many of the foods that lower the bad cholesterol can still be delicious and easy to incorporate into our everyday meals.
Foods To Lower The Cholesterol
Dark Chocolate
Just ensure to eat it in moderation.Dark, unsweetened cocoa powder can also be included in cooking to get similar heart-healthy results.
Foods To Lower The Cholesterol
Avocados
They provide us with oleic acid that lowers the bad cholesterol in our bloodstream. It can also be used in cooking
Foods To Lower The Cholesterol
Red Wine
Red wine may prevent damage to blood vessels by reducing the risk of blood clots and lowering bad cholesterols. A glass of red wine at dinner is fine, if we don’t overdo it.
Foods To Lower The Cholesterol
Tea
Both black and green teas reduce cholesterol levels especially the Green tea. Just go easy on the cream and sugar- and have it.
Foods To Lower The Cholesterol
Nuts
We may try sprinkling them on our salad, or eat them right out of hand as a snack. Choose the low-salt option, and keep the portion to about 1.5 ounces a day.
Foods To Lower The Cholesterol
Whole Grains
Barley, oatmeal and brown rice have lots of soluble fiber and they have been proven to lower bad cholesterol. Switch to whole-grain pasta, or use brown rice instead of white.
Foods To Lower The Cholesterol
Fish
Salmon, tuna, sardines are all rich in omega-3 fatty acids. Go for a baked or grilled fish - not the fried.
Foods To Lower The Cholesterol
Olive Oil
Olive oil is certainly a better choice when we are trying to lower our "bad" cholesterols. Try it out in salad dressings and include it in cooking.
Foods To Lower The Cholesterol
Soy
Soy milk, and tofu are rich in protein, eating just 25 gms a day can reduce cholesterol by 5 to 6%.
Foods To Lower The Cholesterol
Beans
Call them - Black beans, kidney beans, lentils. They are all rich in soluble fiber, which binds to cholesterol in the blood and moves it out of the body. Try them with dips or bake them in roll.
Foods To Lower The Cholesterol
Bowl of fruits
Pears and apples, citrus fruits like oranges and lemons, Berries are all high in fiber. Munch them as a snack or turn them in Smoothie.
Foods To Lower The Cholesterol
Vegetables
Eggplant and okra contain high amounts of soluble fiber and are also high in antioxidants. Stir fried will do.
Foods To Lower The Cholesterol
Go Granola Bars
Many foods from granola bars and yogurt to orange juice are fortified with plant sterols, and can help reduce cholesterol levels by 6% to 15% if portioned appropriately.
