7 Healthy Foods to Lower Your Cholesterol
Healthy and inexpensive, some carefully chosen cholesterol lowering foods will ensure a concrete heart. They reduce cholesterol and so reduce the risk of cardiovascular disease. Before listing these foods, you should bear in mind that cholesterol is effectively lowered with a good diet and better lifestyle:
– less salt;
– less sugar;
– less fat;
– smoking cessation;
– regular physical activity.
Eggplant and soluble fiber
Eggplant contains soluble fiber that can naturally remove cholesterol. A diet consisting of soluble fiber can reduce up to 15% off its levels in the blood.
Good to know: eggplant can be replaced by okra (or gumbo), a small exotic green vegetable that gives flavor to sauces.
Nuts and plant sterols
Nuts effectively combine fiber (helps the body eliminate), unsaturated fatty acids (good for the heart) and plant sterols that take the place of cholesterol.
Some ideas to eat nuts:
– with cheese;
– as appetizer (without salt).
Good to know: plant sterols are healthy substances that have a chemical structure similar to cholesterol. These substances use this likeness to take its place in the body.
Asparagus and fructooligosaccharides (FOS)
Asparagus contains fructooligosaccharides, a type of carbohydrate that tends to lower cholesterol levels in the blood. It also contains glutathione, a thiol, which greatly contribute to the elimination of oxidized cholesterol, very bad for the arteries.
The asparagus is eaten:
– mashed ;
– in soup;
– in accompaniment with a light vinaigrette.
Oats and beta glucans
Oats contain a soluble fiber called beta-glucan. This type of fiber traps cholesterol and resulting in the digestion process.
Some ideas to eat oats:
– with dried fruit and nuts (walnuts, almonds, hazelnuts);
– to enliven a rather gloomy salad;
– in some desserts, or yogurt.
Apples and flavonoids
In our everyday life, this fruit is full of benefits for our body! The flavonoid contained herein have antioxidant power, that remove bad cholesterol from the blood. Pectin contained in its flesh help eliminate blood cholesterol. In addition, apples improve lung function and have a preventive effect on cancer.
Good to know: apple juice has the same effect but is less effective. It should then be consumed raw.
Tomato and lycopene
Cholesterol present in the body is likely to oxidize. This oxidation narrows the arteries but may be limited by a powerful antioxidant contained in the tomato: lycopene. The latter manages to dissolve the free radicals when formed on the cells. It also helps fight against prostate cancer, osteoporosis or diabetes.
You will find lycopene in:
Good to know: tomato sauce contains more lycopene than raw tomatoes.
Bilberry and pterostilbene
Bilberry contains a high dose pterostilbene. This antioxidant helps metabolize cholesterol. Its regular consumption decreases by 40% the risk of cardiovascular disease.
Pterostilbene is also found:
– in grapes;
– in cranberries and their juice.
Grapefruit and naringenin
Recommended by doctors, pink grapefruit is may be the ultimate weapon to reduce cholesterol by nearly a quarter. It contains a special flavonoid (like apple), naringenin, which gives the bitter taste. It has cholesterol-lowering properties, ie it lowers levels of “bad” cholesterol.
Warning: Some grapefruit components influence the effect of certain drugs. You should talk to your doctor before eating it.