If you’re already aware of your cravings for high cholesterol foods and working to get a control over it then you are on the right track. But if you are eating plenty of stuff that can raise your LDL Cholesterol levels then it’s the time to change your diet pattern.
The following blog is about controlling the rising LDL levels by adding some healthy foods in your daily diet.
Read on to know how you can lower LDL cholesterol levels without medications.
Oats: Contains Beta Glucan To Absorb LDL
All you have to do is to make a little shift from high fat morning meal to healthy calorie oats. A breakfast with two servings of oats can lower LDL cholesterol by nearly 5.3% within 6 weeks. Oats are found to contain beta-glucan which can absorb the LDL which is later excreted by the body.
Nuts- heart healthy way to control cholesterol.
According to researches eating nuts can help to lower cholesterol levels. A study published by the American Journal of Clinical Nutrition says that people who consumed 1.5 ounces of whole walnuts for 6 days in a week continued up to 1 month were found to have lower levels of total cholesterol by 5.4% and LDL cholesterol by 9.3%.
Almonds and Cashews are also a healthy option to fight with high LDL cholesterol levels. But be cautious while consuming nuts as they are contain a high amount of calories.
Tea: Reduce Risk Of Heart Diseases
While tea is known for its cancer-fighting antioxidants and it is a great regimen for fighting against LDL cholesterol levels. Black tea can reduce blood lipids by up to 10% in only 3 weeks. Tea is also known to lower risk of coronary heart disease. Therefore, it’s the time to include tea as a part of your daily routine. It not only manages cholesterol but also reduces risk of heart diseases.
Beans: Reduces Total Cholesterol
According to a research by researchers of Arizona State University Polytechnic, adding ½ cup of beans to soup can lower total cholesterol, including LDL, by up to 8%. Beans are abundant in fiber and can lower down the rate and amount of absorption of cholesterol in certain foods. Include black, kidney, or pinto beans in your daily fiber diet.
Garlic: Prevents Artery Clogging
Garlic is a wondrous natural drug that can lower cholesterol, prevent blood clots, reduce blood pressure, and even protect against infections. As per researches garlic can even stop artery-clogging plaque at an early stage by not letting cholesterol particles to stick to artery walls. Two to four fresh cloves a day is a suitable dose.
Olive Oil: Contains Monounsaturated fats to lower LDL
Olive is contains heart-healthy monounsaturated fatty acids (MUFAs) which can lower LDL cholesterol and even reduce belly fat. So, you don’t have to worry about the excess fats near the belly, if you use olive oil as cooking medium. You can also use olive oil as salad dressings, or to roast vegetables.
Avocado: Contain Beta-Sitosterol to reduce cholesterol
Avocados contain heart-healthy monounsaturated fat which can raise HDL cholesterol and also lower LDL cholesterol levels. It contains beta-sitosterol which is a useful plant-based fat that has the power to reduce the amount of cholesterol which is absorbed by the body from food. But they contain a little high amount of calories and fat (300 calories and 30 g fat per avocado), so don’t eat them in excess.
Even if your cholesterol levels are balanced, it’s good to include these foods in your diet as they can reduce your risk of heart diseases and many other problems as well.