Posted 25/09/2016 in Category 1

12 Foods That Lower Cholesterol and healthy heart - Indyapages blog- Business Directory

We Love Staying Connected

Indyapages Facebook page Indyapages Google plus Indyapages Twitter page Indyapages Pinterest page Indyapages Linkedin page Indyapages Youtube channel Indyapages Instagram page
12 Foods That Lower Cholesterol and healthy heart - Indyapages blog-  Business Directory


12 Foods That Lower Cholesterol Naturally

Health food for Heathy heart - Indyapages blog-  Business Directory

Fresh producePHOTOGRAPH BY DENISE TAYLOR/GETTY IMAGES

If you're already eating plenty of the following foods that lower cholesterol naturally, keep up the good work! (Looking for natural remedies that really work? But if your idea of eating well is to opt for the "buttered popcorn" instead of the "extra buttered popcorn," consider adding these healthy choices to your diet.

Oats

OatsPHOTOGRAPH BY VLADISLAV NOSIK/SHUTTERSTOCKOats

If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL ("bad") cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. Banish bland oats with this dessert-worthy ginergersnap oatmeal recipe.

1/12Red wine
Red winePHOTOGRAPH BY DIMA SOBKO/SHUTTERSTOCKRed wine

Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually significantly lower cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL. So go ahead and drink a glass for that cholesterol-lowering benefit.

2/12Salmon & fatty fish
SalmonPHOTOGRAPH BY TIM UR/SHUTTERSTOCKSalmon & fatty fish

Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%. (Here's everything you need to know about buying the healthiest fish possible.)


3/12Nuts
NutsPHOTOGRAPH BY NEIL LANGAN/SHUTTERSTOCKNuts

If you're looking for a snack food that lowers cholesterol levels, research shows that you should get cracking! In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 oz of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control—1.5 oz is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks. (Here's what happens if you eat too many nuts.)

4/12Tea
TeaPHOTOGRAPH BY 5 SECOND STUDIO/SHUTTERSTOCKTea

While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against high LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease. (Here's how to make the perfect cup of tea every time.)


5/12Beans
BeansPHOTOGRAPH BY KERDKANNO/SHUTTERSTOCKBeans

Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.

6/12Chocolate
ChocolatePHOTOGRAPH BY TIM UR/SHUTTERSTOCKChocolate

Yes! This powerful antioxidant helps build HDL ("good") cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.

7/12Margarine
MargarinePHOTOGRAPH BY OLESYA KUZNETSOVA/SHUTTERSTOCKMargarine

Switching to a margarine with plant sterols, such as Promise activ or Benecol, could help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption; a study published in AJCN found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.

8/12Garlic
GarlicPHOTOGRAPH BY MEAOFOTO/SHUTTERSTOCKGarlic

Aside from adding zing to almost any dish, garlic makes the list of foods that lower cholesterol; it's also been found to prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for 2 to 4 fresh cloves a day.

9/12Olive oil
Olive oilPHOTOGRAPH BY JIL PHOTO/SHUTTERSTOCKOlive oil

Good news: This common cooking ingredient can help your health. Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat. Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.

10/12Spinach
SpinachPHOTOGRAPH BY DIONISVERA/SHUTTERSTOCKSpinach

This popular green food contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish. - Health and Wellness

MORE: 3 Recipes To Take Your Love Of Spinach To A Whole New Level

11/12Avocado
AvocadoPHOTOGRAPH BY NATALI ZAKHAROVA/SHUTTERSTOCKAvocado

Avocados are a great source of heart-healthy MUFAs, which may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g of fat per avocado), use them in moderation. organic food

We Love Staying Connected

Indyapages Facebook page Indyapages Google plus Indyapages Twitter page Indyapages Pinterest page Indyapages Linkedin page Indyapages Youtube channel Indyapages Instagram page
Contact This Member
banner ad
Claim listing Are you Web Blogger ? Claim this listing to receive referrals from this page. Claim Listing
banner ad
footer ad

Join Indyapages business directory email list, To Help Grow Your Business.