High cholesterol carries a number of serious dangers for your health. It promotes the accumulation of deposits of fat in your blood vessels, which increase the risk of heart stroke, heart disease, and other cardiovascular problems.
It may be caused by a diet full of saturated fats, the absence of physical activity, bad habits, or excess weight. However, it’s not very difficult to improve cholesterol levels by changing some of your eating habits. You only have to reduce the intake of saturated fats and add more fresh products, like fruits and vegetables, to your meals.
Moreover, there are products that help keep cholesterol balanced, and they will be a good addition to your diet too.
Almond skins prevent bad cholesterol (LDL) from oxidizing. This process is dangerous for the cardiovascular system as it damages blood vessels. In addition, almonds lower bad cholesterol without any impact on the good cholesterol in your body.
You can use almonds as an addition to a breakfast of oatmeal or as a snack.
Avocados contain monounsaturated fats that improve cholesterol levels by decreasing the bad type (LDL) and increasing the good type (HDL). This will be especially helpful to those whose levels are only slightly elevated.
You can put avocado into any salad or sandwich, or make an avocado puree and use it as spread.
Barley contains a heart-healthy soluble fiber that lowers LDL significantly. According to a USDA study, including barley in a diet leads to a significant lowering of LDLs. Furthermore, the product is full of antioxidants and vitamins that help you maintain a good health condition and reduce the risk of different diseases.
You can cook plain barley and add it to a soup or a salad.
Legumes have been proven to improve cholesterol levels by reducing LDLs to nearly half its amount. An analysis of 26 studies concluded that consuming one serving of beans, peas, or lentils per day may help you reduce bad cholesterol by at least 5%.
You can add peas, lentils, and beans to your salads and soups or cook them plain.
Blueberries can help reduce bad cholesterol due to one of its vital elements – the antioxidant pterostilbene. According to thorough research, this element activates the cells that are responsible for fat and the breaking down of cholesterol.
Blueberries can be used as an ingredient for smoothies, cereals, or as a healthy snack.
Oats improve cholesterol levels by increasing HDLs, thus decreasing LDLs. The process is caused by the soluble fiber oats have. According to an analysis, eating oat bran helps increase HDLs by 11%.
Different kinds of oats are the best for breakfast, but you can also use it for making muffins or other baked goods.
High-fiber fruits like pears, prunes, apples, etc. will make your LDL levels drop if you consume them daily. You can eat fruits as desserts or snacks, or add them to your morning oatmeal to give yourself a boost of energy and help your body improve cholesterol levels.
Flaxseeds, as well as flaxseed oil, is a great source of omega-3 fatty acids that are heart-friendly as they help reduce the levels of cholesterol. Flax is one of the best plant-based sources of healthy fats, so it will be a good choice for vegetarians and vegans.
You can add flaxseed to your oatmeal or salads.
It was noticed that drinking one to two glasses of red wine per day helps boost good cholesterol. It also decreases the risk of heart disease and other cardiovascular illnesses. The average necessary amount is one glass for women and two glasses for men.
The Key to Lower Cholesterol
Including these products into your healthy diet will help you get rid of a high cholesterol problem. The key point is to maintain such a diet, so if you achieve a certain reduction of LDLs, make sure to keep on eating healthy, as the levels may elevate again.