An easy how-to-guide for curbing cholesterol, instead of Flavor
Everybody is quick to tell you what foods you should not eat in order to keep your cholesterol levels in check, but none of them will tell you about the amazing foods that can actually help you lower your LDL levels, or bad cholesterol.
Here are 13 of the best choices…
Well, to be more specific, dark chocolate. It contains flavonoids which are antioxidants that help lower LDL levels. Make sure to eat it in moderation, as chocolate is also high in saturated fat and sugar. You can also use dark, unsweetened cocoa powder in your cooking to get similar heart-healthy effects.
Avocados contain oleic acid, which helps lower the bad cholesterol in your bloodstream. Avocados are very versatile and can be used in a variety of ways, with different types of food.
Avocado oil, which tastes great, can also be used in place of other oils when cooking.
- Red Wine
Red wine contains resveratrol, a substance found in the red grape skin, which may prevent damage to blood vessels by reducing the risk of blood clots and lowering LDL.
However, drinking too much alcohol can cause numerous other health issues.
Both black and green teas contain powerful antioxidants that may reduce cholesterol levels.
Green tea typically contains more of these antioxidants, as it is made from unfermented leaves and is less processed.
Nuts are high in polyunsaturated fatty acids, especially almonds, walnuts, and pistachios. They can help reduce your LDL levels.
Opt for the low-salt option, and keep it to about 45g a day as nuts are high in calories.
- Whole Grains
Barley, oatmeal and brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream.
Try switching out your regular pasta for the whole-grain version, or use brown rice instead of white.
Fish like salmon, albacore tuna, sardines, and halibut are all rich in omega-3 fatty acids, which reduce triglycerides in the blood.
- Olive Oil
Olive oil is great for most kinds of cooking, or can even be used as a salad dressing. It is one of the healthiest oils, and can add great, healthy flavor to your cooking.
Edamame, soy milk, and tofu are high in protein. Eating just 25 grams a day can reduce your cholesterol by 5%-6%. Snack on edamame, top off your bowl of cereal with soy milk, or sub tofu for meat in your stir-fries.
Black beans, kidney beans, and lentils, are all rich in soluble fiber. This binds to cholesterol in the blood and moves it out of the body.
Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol – so do citrus fruits like oranges and lemons.
Berries are also a great high-fiber option.
Most vegetables are high in fiber and low in calories. Eggplant and okra contain high amounts of soluble fiber. Eggplants are also high in antioxidants. But any kind of vegetables will give you fiber and nutrients that are good for you.
- Fortified Foods
Natural chemicals called sterols, which you get from plant foods, help your body absorb less cholesterol. Now, many foods from granola bars and yogurt to orange juice are fortified with plant sterols, which can help reduce cholesterol levels by 6% to 15%. Just check the label to make sure you’re not getting too many calories.
If you need to lower your cholesterol levels and want to do it in the most natural way possible, follow the steps as mentioned above. Try to follow the Manna Diet, because this diet eliminates starches and sugars as far as possible. Take the Manna Cholesterol Support supplement, which can help to increase HDL (“good cholesterol”) and reduce LDL (“bad cholesterol”).