Did you have a salmon fish dinner or a bite into sinister chocolate? Now you can do all this guilt free. These foods assist in fighting bad cholesterol. According to the American Health association, an individual can reduce the cholesterol by eating healthy foods. Hereby, we have enlisted 10 food items that helps to reduce bad cholesterol.
If you change your morning breakfast with oats then you can reduce your cholesterol level to a large extent. Two servings of oats can lower LDL cholesterol to 5.3% in just 6 weeks. The oats contain a substance known as beta glucanthat absorbs the bad cholesterol.
2. Red Wine
Red grapes are used in manufacturing of red wine that helps to reduce the cholesterol level. Two glasses of wine can provide you with a host of health benefits. Have a toast! Salmon and Fatty Fish- Salmon is full of Omega 3 fatty acids and hence it is known as natural health wonder. It keeps heart attacks, stroke and high cholesterol at a yelp. Fishes like sardines, salmon and herring can boost the good cholesterol level by 4 percent.
The green beans are an excellent way to maintain heart conditions. ½ a cup of bean helps to lower down the bad cholesterol level by 8 percent. Even one should try for black, kidney or pinto beans-these suffice one third of the daily fiber needs. Tea- Since ages tea is known to have medicinal properties. But it also has antioxidant property that boosts up metabolism and reduces LDL cholesterol levels. Moreover, what sets it apart is it has less amount of caffeine in contrast to coffee. An eight ounce of cup of coffee contains approx 135mgcaffeine, while tea contains 30 to 40 mg of caffeine. The tea contains phytochemicals that help in protecting the bones. Also, it is a great way to defend yourself against LDL cholesterol levels.
Contrary to popular belief, nuts help in reduction of bad cholesterol. It contains monosaturated fatty acids that are way better than poly saturated fatty acids and saturated fats.It is the best way to obtain healthy fats without feeling any guilt.Moreover, these are not chemically processed, and hence it makes them a healthy, filling and nutritious diet.
5. Green Leafy Vegetables
In present times, we undermine the importance of green leafy vegetables and the net result is poor immune system. It is believed that by consuming ½ a cup of lutein rich food, one can lower the incidence of heart attacks. Also, it contains 13 flavonoid compounds that defend from diseases like cancer, heart diseases and osteoporosis. A perfect way to save your heart!
Chocolate lovers can have a sigh of reliefbecause a dark chocolate contains a high level of antioxidants and cholesterol reduction properties. According to a Spanish study published in 2010, in the Journal of Hepatology, the antioxidants available in chocolate can reduce the harm that can occur to the blood vessels, which further threatens the health of an individual with cirrhosis. The dark chocolate can also prevent liver rupturing. The medical experts claim that consuming 100gmsof chocolate on every day basis can drastically reduce the occurrence of cardio vascular disease.
7. Olive Oil
The olive oil has multiple health benefits. It contains a high amount of mono saturated fatty acids and triglycerides that lowers down the bad cholesterol. The different stages of pressing and processing produce different variety of olive oil. Pour a dash of olive oil in salad to accentuate the sumptuous meal.
The salmon fish is abundant in omega 3 fatty acids and it helps in restoring healthy heart conditions. It prevents you from strokes, heart attacks and keeps high cholesterol level aside. Eating fish like sardines can enhance the good cholesterol level upto 4 percent.
Green Tea is filled up with anti oxidants that act as a great defense against LDL. Also, it contains less caffeine in contrast to coffee. Hence, it can be safely assumed as a healthy drink. Due to the presence of phytochemicals tea protects the bones.
Adding blueberries in your diet can effectively help to lower down the cholesterol level. Also, they are packed with fibre and vitamins.
In nutshell, consume above mentioned foods to maintain your health.