Food that will lower your cholesterol levels

Food that will lower your cholesterol levels

High cholesterol levels in the body are major risk factor for heart diseases, Therefore, try to opt for a diet that is going to help lower cholesterol level. Here are the top foods you should consume:-

1-Salmon

Salmon is loaded with good fats that includes omega-3 fatty acids. These fats help in improving levels of good cholesterol that are known as HDL and lowers your bad cholesterol known as LDL. HDL will clear off the cholesterol in your artery walls, preventing any plaque formation and thus preventing future heart diseases risk.  The American Heart Association has recommended eating fish such as salmon twice a week for a healthy heart.

2- Apples

Like all other fruits, apple has lots of soluble fiber. However, unlike all fruits, it has pectin that will show your bad cholesterol way out of your body. Thus, decreasing levels of bad cholesterol. Other citrus foods can be included in this list but all the pectin is in the pulp. So, don’t have juices, have them as it is.

3- Nuts

Nuts, not only lowers your bad cholesterol but your overall cholesterol levels. Nuts are loaded with MUFA, fiber, vitamins that have been proved to be good for your heart. Not only this but plant sterols are also present in nuts. Plant sterols prevent the incoming of cholesterol in your bloodstream. 

Although, I should mention that their portion size should be kept in mind or else you will be eating a lot of calories. One ounce of almonds contains about 160 calories.

4- Garlic

Garlic has numerous benefits to our health but since the blog is about the food that will lower your cholesterol so we are just going to talk about this specific benefit. Before I begin, do you know that your body produces cholesterol in the liver? Well, yes it does. Garlic reduces that. So, incorporate garlic in your diet if you are already not doing so.

5-Oatmeal

Oatmeal is loaded with soluble fiber which again is going to lower your LDL and improve your HDL. It does by forming a sticky layer in your small intestine which blocks cholesterol from flowing in your bloodstream.

 6- Beans

Not only that the beans are high in proteins which make them a good replacement option for those who are not fond of meat but also they contain soluble fibers. Soluble fiber will form a gluey coating in your small intestine that will block cholesterol from coming in your blood.

7- Dark Chocolate

Well, isn’t this your favorite part? I can tell you it’s mine. The reason dark chocolate is added here is due to the presence of antioxidants called the flavonoids that help in lowering cholesterol levels. Milk chocolate and white chocolate is not a good option mainly due to the reason of low cocoa solids that have low flavonoids levels.