Beans:
Beans are known for their high fiber content and are especially powerful in reducing your cholesterol. Eat a cup of any beans such as black, chickpea, kidney or butter beans and you can lower your cholesterol level in 6 weeks by as much as 10%.
The soluble fibers in beans make a gel in water that can bind cholesterol and acids in the intestinal tract and prevent their re-absorption into the body.
This is how the soluble fiber lowers cholesterol, thus decreasing the risk of heart disease. Soluble fiber is also present in oats, barley, brown rice, apples, carrots, etc.
Walnuts, Cashews, and Almonds:
A moderate fat diet made of healthy monounsaturated fats is good for your heart. You can find those monounsaturated fats in nuts, which also happens to be rich in copper, magnesium, vitamin E and phytochemicals.
Avocados:
Beans are known for their high fiber content and are especially powerful in reducing your cholesterol. Eat a cup of any beans such as black, chickpea, kidney or butter beans and you can lower your cholesterol level in 6 weeks by as much as 10%.
The soluble fibers in beans make a gel in water that can bind cholesterol and acids in the intestinal tract and prevent their re-absorption into the body.
This is how the soluble fiber lowers cholesterol, thus decreasing the risk of heart disease. Soluble fiber is also present in oats, barley, brown rice, apples, carrots, etc.
Walnuts, Cashews, and Almonds:
A moderate fat diet made of healthy monounsaturated fats is good for your heart. You can find those monounsaturated fats in nuts, which also happens to be rich in copper, magnesium, vitamin E and phytochemicals.
Avocados:
Avocados are a valuable source of monounsaturated fats that lowers LDL while increasing your HDL.
Avocados contains beta-sitosterol which lowers the amount of cholesterol that gets absorbed from food back to your body.
This is why the combination of monounsaturated fat and beta-sitosterol makes avocado a great cholesterol buster.
Oats&Barley:
The healthy combination of oats and barley are a rich source of soluble fiber called beta glucan. Beta glucan makes a gel that helps to bind cholesterol and prevents it from being absorbed into the intestines. It is suggested that we take in about 3g of beta-glucan per day to lower cholesterol.
Fruits&Vegetables:
Most fruits and vegetables are low in saturated fat which will help to keep your cholesterol level under control.
Both fruit and vegetables are also a rich source of cholesterol-lowering soluble fibers. Include sweet potato, okra, strawberry, broccoli, apples, prunes, turnip, mango and other fruits and vegetables in your daily diet.
0 comments:
Post a Comment