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Millions of people from all over the world have cholesterol levels of 200 mg/dl or more. Such high levels of cholesterol increase the risk of stroke and heart disease. Most people who suffer from high cholesterol take various prescribed medications that can have side-effects. A safe and natural way to lower your blood cholesterol is by eating healthy foods, exercising, and losing excess weight.
Omega 3 Fatty Acids
A diet to lower cholesterol levels is incomplete without the consumption of omega-3 fatty acids. Fish such as salmon, mackerel, tuna, sardines, etc. are a rich source of omega-3 fatty acids. They can not only lower LDL (bad) cholesterol, but also increase the amount of HDL (good) cholesterol.
Fruits and Vegetables
Fruits and vegetables are better for your health in more than one way. They are a great source of fiber, and this makes them an important part of a low-cholesterol diet. The most powerful vegetables include dark green, leafy ones such as spinach, Swiss chard, collard greens, and kale. Best fruits rich in soluble fiber include apples, pears, prunes, oranges, etc. Apples are particularly beneficial as they are rich in fiber, pectin, and powerful antioxidants such as catechin, quercetin, chlorogenic, and phloridzin.
Nuts and Seeds
Nuts and seeds are not only a good source of soluble fiber, but they also contain a good amount of monounsaturated fats. While saturated fats raise the level of bad cholesterol, monounsaturated fats lower it. Brazil nut is one tasty nut that has reasonable amounts of soluble fiber. As far as seeds are concerned, flax seed is a great choice. Other seeds like sunflower and pumpkin seeds are also good fiber sources.
Blueberries
Blueberries are a delicious way to lower your cholesterol levels and are as effective as prescription drugs. They contain the antioxidant pterostilbene, which is very effective in lowering cholesterol levels.
Uncooked Soy
Consuming two servings of soy protein each day can help to lower the level of cholesterol by up to 9%. However, to avail of its benefits, you should eat soy uncooked.
Avocados
Avocados contain a high amount of oleic acid, which is a monounsaturated fat that helps lower cholesterol. A study showed that people who had moderately high cholesterol levels and ate a lot of avocados for about a week experienced a significant drop in the ranks of LDL cholesterol and an increase in HDL cholesterol.
Brown Rice
Brown rice contains oil that helps lower cholesterol levels. Being made of whole grains, brown, rich is a good source of fiber, vitamin B, and magnesium. If you prefer a meal high in protein and low in saturated fat, just add beans to it.
Garlic and Onions
Garlic contains allicin, which is a substance that helps to fight fungi and bacteria. Garlic also helps to improve the digestive process. One of the main benefits of garlic is that it can lower cholesterol levels, especially when eaten uncooked. Eating just about half an onion can lower LDL cholesterol and at the same time increase HDL cholesterol by about 25%.
Tomatoes
Very few people are aware of the fact that tomatoes can help to increase good cholesterol and lower bad cholesterol. Besides this, lycopene that tomatoes contain benefits the body in various ways.
Read more Perfect Guide on Diet Plan for High Cholesterol Patients
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