According to the Centers for Disease Control and Prevention, more than one-third of adults in the USA have high levels of LDL cholesterol.
Obesity, smoking, unhealthy diet, hypothyroidism, lack of physical activity, and diabetes are one of the factors which contribute to increasing your cholesterol.
High cholesterol levels are risk factors for developing cardiovascular diseases.
The good thing is that you can reduce the bad cholesterol levels naturally. The following 10 foods can help you keep your cholesterol levels low.
Almonds are a rich source of fiber, healthy monounsaturated fats, and polyunsaturated fats. These nutrients lower your bad cholesterol levels and increase the good cholesterol levels. According to a study, eating 3 almonds a day lower the bad cholesterol levels and reduce the risk of developing cardiovascular diseases by 3 to 19%. Combine a handful of nuts with yogurt, cereal, or salad topping and enjoy your healthy snack.
A bowl of oatmeal is one of the healthiest breakfast choices you can have. This food inhibits the absorption of cholesterol in the bloodstream. It keeps you fuller longer and prevents food cravings. Consume oats regularly to reduce the risk of developing type 2 diabetes. You can also add them to smoothies.
Salmon is high in omega-3 fatty acids. These healthy fats significantly lower high cholesterol levels and triglycerides. The recommended amount of salmon is two servings of grilled or baked salmon a week, as it provides heart-healthy benefits. Consult a doctor before you decide taking fish oil supplements.
The American Society for Clinical Nutrition stated that orange juice improves your blood circulation, improves blood vessel function and reduces the risk of heart disease. Orange juice is a rich source of vitamin C, folate, and flavonoids. Drink two or three cups of orange juice every day. You can also consume a few oranges a day.
Green tea contains a high concentration of antioxidants which protect your heart health. This tea inhibits the absorption of cholesterol in the digestive tract. Also, it reduces the plaque buildup in the arteries and boosts your metabolism. Drink 3-4 cups of green tea every day.
Soybeans and soy products
Soybeans and soy products are a rich source of protein, polyunsaturated fats, vitamins, minerals, fiber, and low levels of saturated fat. Consuming 15 to 30 grams of soy protein a day reduces the risk of heart disease.
Avocados are a rich source of monounsaturated fats which protect your cardiovascular health. Avocados are a rich source of fiber, protein, vitamin K, B-complex vitamins, and minerals. This fruit is especially beneficial for overweight and obese people. Eating one avocado a day is highly recommended.
Olive oil is a rich source of vitamin E which is an essential vitamin for keeping your heart healthy. Olive oil is beneficial for your overall health. The recommended dose is two tablespoons of extra-virgin olive oil a day. However, consume it in moderation.
Dark chocolate is rich in flavonoids which lower your blood pressure, help your body burn fat, and keep your heart healthy. Its potent antioxidant potential prevents clogged arteries. Consume a dark chocolate which contains 60% cocoa. Consume one or two small pieces per day.
Consuming garlic is one of the best natural ways to reduce your cholesterol levels and blood pressure. Garlic acts as a natural medicine, so consume 2-3 cloves of garlic on an empty stomach every day. You can also add it to stews, soups, and salad dressings. Consult your doctor before taking garlic supplements.