Many people in America and around the world suffer from having High Cholesterol, which can result in a lot of other long-term heart issues as well. Here are Health Fitness Revolution’s top ten foods to lower cholesterol:
- Salmon: Omega 3 Fatty Acids, found in Salmon and other cold-water fish help raise HDL (good cholesterol ) levels while lowering LDL (bad cholesterol) levels. You should about two servings of fish each week to maintain a healthy cholesterol level.
- Avocado: Avocados contain Beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed by food.
- Garlic: Garlic has many nutritional benefits it lowers cholesterol, prevents blood clots, reduced blood pressure and helps fight off infections. To get the best benefits you should eat around 2-4 cloves of garlic a day. Read our article 20 Healthy Facts about Garlic!
- Walnuts, Almonds etc: Nuts are rich in polyunsaturated fatty acids which help reduce cholesterol levels. On top of that they also keep the blood vessels healthy. You should eat about a handful 1.5 ounces of nuts a day.
- Olive Oil: Contains a potent mix of antioxidants that can lower your LDL while leaving your HDL untouched. You should use about two tablespoons of olive oil in place of other fats to get the best heart benefits.
- Flax Seeds: People who eat up to 50g of flax seeds a day lowered their LDL levels by about 8% and people who ate 38g of flax seeds a day lowered their levels by about 14%.
- Oats: A bowl of oatmeal in the morning will give you 2g of soluble fiber first thing in the morning, the recommended amount for a day is 5-10g.
- Beans: Beans are rich in soluble fibers and they also take a long time to digest making you feel fuller for a longer period of time.
- Apples, Grapes, Strawberries: These fruits are rich in pectin, a soluble fiber that lowers LDL.
- Blueberries: Blueberries help keep the arteries clear by reducing the blood levels of artery clogging LDL. This results in cholesterol getting flushed out of the body much easier.
