Did you know having high levels of cholesterol increases your risk of heart attacks and strokes?
That's why, if you want to keep your heart healthy, it's important to know how to lower
your cholesterol.
The best way to do this is by paying attention to the foods you eat.
In today's video, we'll be going over 13 best foods that lower cholesterol naturally, that
you can eat to support your heart to prevent disease and keep your arteries plaque-free.
That's right, many scientific studies have shown that these heart healthy foods help
lower "bad" (LDL) cholesterol and raise "good" (HDL) cholesterol.
It may take a few minutes to watch this video from start to finish, but armed with this
knowledge, you and your loved ones will reap the heart healthy benefits for years to come.
Be sure to watch till Number 1, because there's actually one delicious food that not too many
people know about.
So if you're ready let's get into it.
As always, this video is educational and does not construe medical advice, we are not doctors.
Number 13.
Walnuts.
Walnuts are a tasty way to provide your body with fibre and protein.
They’re high in omega-3 fatty acids, which can help lower levels of triglycerides in
the bloodstream.
These fatty acids may also work to prevent blood clots and slow the buildup of plaque
in the arteries.
Snack on some walnuts today!
Number 12.
Cabbage.
The natural fibre found in cabbage binds together with bile acids that reside in your digestive
tract.
When this happens, bile acids are more easily excreted, leading to reduced cholesterol levels.
While raw cabbage also provides this benefit, it is more pronounced when the vegetable is
steamed.
Number 11.
Beans.
Eating beans may have a powerful effect on LDL levels.
Studies have shown that one serving per day of any legumes is linked to a reduction of
bad cholesterol levels.
Sneak some hummus, lentils, or bean paste into your next meal to reap the benefits of
these nutritional powerhouses.
Number 10.
Blueberries.
These notoriously nutritious fruits are amazing for lowering cholesterol.
Blueberries can help lower the liver’s production of an enzyme responsible for the production
of cholesterol in the body.
They also contain bioactive compounds that help prevent heart disease due to their antioxidant
and anti-inflammatory effects.
Number 9.
Olive Oil.
The monounsaturated fat in olive oil has been shown to help lower levels of LDL cholesterol.
Olive oil has for a long time been a dietary staple of Mediterranean countries, which are
known for their low rates of heart disease.
Use it in a salad dressing to make full use of its creamy taste and texture.
Number 8.
Spinach.
This iron-rich superfood is more than a classic salad ingredient.
The lutein in spinach helps keep plaque off artery walls and promotes good eyesight into
old age.
Spinach can be combined with practically any other ingredient on this list in an epic cholesterol-lowering
salad.
Number 7.
Oatmeal.
Whole grains like oats may promote heart health.
Soluble fibre, which oatmeal contains in abundance, is known to lower LDL levels, according to
extensive research.
While no one knows exactly why, some researchers have suggested that the gooey texture of fibre
blocks the absorption of cholesterol through the intestines.
Number 6.
Avocado.
While avocados are known to be high in fat, they contain zero cholesterol.
They do contain oleic acid, which promotes optimum heart health.
Avocados act to both lower LDL levels and raise HDL levels, making them an ideal food
to snack on.
Number 5.
Onions.
The same compound allicin, that makes you cry when you chop up onions, may contribute
to a decrease in heart problems.
Onions also contain plant sterols, which further strengthen their cholesterol-fighting power.
Onions can help raise HDL cholesterol levels, which is always a plus.
Number 4.
Green Tea.
Green tea is the perfect way to relax and unwind in the evening.
It's also loaded with catechins and quercetin, two primary compounds that help lower bad
cholesterol levels.
Black tea and white tea have similar health benefits as well.
It's time to make this delicious beverage a part of your daily routine!
Number 3.
Flax Seeds.
Flax seeds are a great addition to any meal.
They have a nutty flavor and they blend in well with many dishes.
Plus, they’re high in omega-3 (alpha-linolenic acid) and fiber – two important things for
people who want to lower their cholesterol levels!
You can easily add flax seeds to soups, salads and even smoothies!
Number 2.
Fatty Fish.
Eating less red meat and more fish can give your body a boost in omega-3s, which in turn
can help lower triglycerides and protect your heart.
Omega-3s bolster heart health by increasing “good” HDL cholesterol and lowering inflammation
and stroke risk.
Number 1.
Dark Chocolate.
Cocoa is awesome for maintaining good heart health.
Eaten in high concentrations, it can help lower bad cholesterol and raise good cholesterol.
Dark chocolate containing 70% cocoa has been found to significantly improve blood sugar
and cholesterol levels.
So there you have it: 13 natural foods that help lower cholesterol levels.
You can start taking care of your heart health by trying a few slices of avocado with your
next breakfast, or snacking on blueberries instead of processed foods.
Experiment with this nutritious selection of cholesterol lowering foods and you’ll
be sure to reap many benefits.
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And now, over to you:
Which cholesterol lowering foods will you add to your diet?
Leave your comment below!
And be sure to check out our other videos!