Best foods to lower cholesterol. The Top 10 List.
Unhealthy cholesterol levels are bad for the health. That means if the cholesterol levels are too high or if the cholesterol levels are too low can cause danger to the heart. What we eat significantly affects our cholesterol levels. Cholesterol is essential for the body to function properly and most of cholesterol in the body is manufactured by the liver. Rest comes from our diet or what we eat. If you eat foods high in cholesterol then that can result excess cholesterol in the body and it can lead to heart attack and stroke.
But there are also some foods that can lower the cholesterol levels and help to maintain healthy cholesterol levels.
Best Foods to Lower Cholesterol:
Whole grains and oats are rich in soluble fiber. Therefore these are very good foods for lowering the bad cholesterol or LDL. Soluble fiber is also helpful to maintain a good balance between LDL and HDL.
Probiotic bacteria in yogurt lower LDL and increase HDL cholesterol.
Green tea contains catechins, which slows the oxidation process. Consumption of green tea increases antioxidant intake and slows down oxidation of LDL – which is responsible for arterial plaque formation.
Salmon, tuna, sardines, chicken, calf liver, halibut- all these are rich in Niacin. Niacin increases HDL levels and prevents oxidation of LDL.
Dark green leafy vegetables such as Swiss chard, spinach, kale, mustard greens, collard greens etc are rich in Vitamin E that helps prevent the oxidation of LDL cholesterol.
Soy is rich in polyunsaturated fats, fiber, vitamins and minerals. Soy protein is very helpful to lower the LDL levels.
Highly rich is beta-carotene, carrots are great for preventing the oxidation of LDL cholesterol.
Polyphenols in blueberries including pterostilbene are extremely helpful in preventing oxidation of cholesterol and increase levels of HDL cholesterol.
Beans are rich in soluble fiber so they are good for raising the HDL levels.
Avocados are heart health fruits. Avocados help to increase HDL cholesterol levels and promote the health of the heart. Avocados are definitely heart healthy foods.
In addition, apple, kiwifruit, flaxseed, sunflower seeds olive oil, walnuts, almonds and garlic are also wonderful for maintain healthy cholesterol levels.