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10 cholesterol-lowering foods for heart problems – natural products for a heart-healthy diet

There is no magic food that can keep your heart healthy, but some cholesterol-lowering foods could definitely help. However, you should not only limit your consumption of junk food, which can raise total cholesterol levels, but also get enough exercise. In addition, still consume foods that increase “good” HDL cholesterol and/or lower “bad” LDL cholesterol. These include some tried-and-true natural products like oatmeal and fruit, as well as a few surprising cholesterol-lowering foods that reduce heart attack and stroke risks.

Boost heart health with cholesterol-lowering foods

healthy and cholesterol-lowering foods as a combination of fatty fish with legumes and nuts

Fortunately, a heart-healthy diet can affect cholesterol levels for the better. Contrary to what nutritionists once thought, eating foods high in cholesterol, such as eggs and butter, does not directly affect blood cholesterol levels. In fact, it turns out that too much added sugar, refined grains and trans fats can raise cholesterol levels. In addition, there are cholesterol-lowering foods that lower your “bad” (LDL) cholesterol. These also help you raise your “good” or HDL cholesterol. Discover some of the best examples of these in the list below and try to include more of them in your daily diet to prevent possible heart disease.

Red grapes or red wine to fight cholesterol.

consume wine or red grapes against cholesterol

Raise your glass for heart health! Moderate alcohol consumption, especially red wine, is known to increase good cholesterol. Studies have shown that a glass of red wine a day increases HDL cholesterol and lowers LDL cholesterol after a few months. Red grapes also contain antioxidants, or so-called polyphenols, which help keep blood vessels healthy and strong. Remember, however, that moderation means one drink a day for women or two for men, and in this case, more does not mean better.

Could regular consumption of salmon lower cholesterol?

regular consumption of salmon in dishes helps to lower cholesterol levels

Salmon is rich in omega-3 fatty acids, which are healthy fats. This is because they can help lower high blood pressure. Accordingly, eating salmon can also raise your “good” HDL cholesterol, but it won’t lower your “bad” LDL cholesterol. HDL cholesterol helps clear buildup from your artery walls and prevents dangerous plaques from forming. Health authorities recommend eating fatty fish such as salmon at least twice a week to promote heart health. Other fish, with omega-3 fatty acids, such as mackerel, tuna and sardines, can also help.

How oatmeal might lower cholesterol

heart healthy nutrition with oatmeal against cholesterol

Oatmeal is one of the best foods for fighting cholesterol. This is because oats are rich in beta-glucans. These are soluble fiber that help oatmeal dissolve in liquid when you prepare oatmeal. Soluble fiber lowers LDL or “bad” cholesterol by forming a sticky layer in the small intestine. This keeps cholesterol from entering the bloodstream. There are a variety of recipe ideas using oatmeal or overnight oats, but they are more beneficial as a raw version, without added sugar. Add fruit to your oatmeal to sweeten it naturally and increase the soluble fiber content even more.

Apples as a natural and cholesterol-lowering food.

nutritionists recommend apple for pectin against high blood pressure and heart problems

Many fruits contain soluble fiber, which is important for lowering cholesterol, but apples are superior to other fruits. Apples, and especially their skins, contain pectin. This is a type of soluble fiber that binds to “bad” cholesterol and passes it through the digestive system and out of the body. This effectively lowers the level of bad LDL cholesterol. Citrus fruits are also rich in pectin, but since it’s mostly in the pulp, you have to eat the whole fruit to get the benefits rather than juicing it. Fortunately, apples are slightly easier to curl than lemons. The apple is equally rich in polyphenols. These are powerful antioxidants that help reduce inflammation and prevent disease.

Add beans to your daily menu as a cholesterol reducer.

beans instead of meat as cholesterol-lowering foods for vegans and vegetarians

Numerous scientific studies suggest that beans are good for the heart. So, you can’t go wrong by adding these legumes to your diet. Moreover, beans are cholesterol-lowering foods that also have sufficient soluble fiber. However, this is not their only advantage. These natural products are high in protein, which makes them a heart-healthy substitute for some animal protein sources like meat. To get the most out of their health benefits, you can add beans to salads and other recommended dishes. They can be combined with the other foods either instead of or in addition to meat. Green or white beans also taste great in soups and pasta dishes.

Are nuts also cholesterol-lowering foods?

flaxseeds in combination with almonds and walnuts as protein-rich sources of omega 3 fatty acids

Tree nuts such as walnuts, pistachios and pecans have been shown to lower both total cholesterol and “bad” LDL cholesterol. Nuts are also rich in heart-healthy monounsaturated fatty acids. They contain fiber and several vitamins and minerals that are equally good for heart health. Their plant sterol content is high. Sterols are natural compounds that prevent cholesterol from entering the bloodstream when you eat them. While nuts taste good, their consumption should be in moderation. Small portions are recommended, with 163 calories in just 30 grams of almonds, for example. Add a small handful of oatmeal, top toast with nut butter, or snack on trail mix with dried fruits and nuts.

Consume avocado for more good cholesterol

combine fresh soybean germ on guacamole or avocado dip with whole wheat bread

Who doesn’t love avocados? Not only do they taste fantastic, but they can also help lower your cholesterol. Avocados are rich in healthy monounsaturated fatty acids, which lower “bad” LDL cholesterol. They also contain fiber, antioxidants and phytosterols such as beta-sitosterol, which have also been shown to lower cholesterol. Don’t hog an entire bowl of guacamole, however. One serving is only a quarter of an avocado and provides about 57 calories. Spread a few slices of avocado on your sandwich instead of mayonnaise, or dip some veggies in a bowl of fresh guacamole for a balanced diet.

Does dark chocolate lower cholesterol?

eat dark chocolate against cholesterol because of antioxidant properties

Dark chocolate fans can also rejoice. You may have heard that chocolate can be healthy, which is actually true as a matter of fact. Dark chocolate and cocoa powder contain powerful antioxidant compounds. These are the so-called flavonoids, which could be equally effective in lowering high cholesterol. Milk chocolate, however, has fewer solids and thus fewer flavonoids, while white chocolate has even less goodness in it. Accordingly, reach for small portions of dark chocolate, preferably with a high cocoa content. You can also try adding a pinch of cocoa powder to your smoothie or yogurt to eat as a cholesterol-lowering food with chocolate.

Cholesterol lowering foods – Kimchi

fermented cholesterol-lowering foods and kimchi as korea's health secret

Kimchi is known as the health secret of Korea. It is a Korean fermented side dish usually made from cabbage, radish or cucumber. This is quickly gaining a following due to its many health benefits. Kimchi is rich in fiber and, because it is fermented, full of good bacteria. These help enrich the intestinal flora, improving gut health. Kimchi also contains bioactive compounds that lower cholesterol by blocking its absorption into the bloodstream. The benign bacteria produced during fermentation are also known helpers in the fight against cholesterol levels. Kimchi and sauerkraut are usually quite high in sodium, however, so watch your portions if you need to limit salt intake.

Eat more garlic to fight cholesterol

health benefits of garlic as part of a cholesterol-lowering diet

Garlic is known to have many health benefits. Some people love its flavor, while others have used it for centuries as a remedy to boost immunity and promote heart health. Recent research has also confirmed the healing powers of garlic, especially for the heart. In addition, garlic, along with its extracts, has been shown to lower cholesterol levels. It prevents cholesterol from being formed in the liver. In addition, eating garlic can also help lower blood pressure. Give your heart a boost by adding garlic to your sauces, salad dressings and stir-fries.