FOODS THAT LOWER BAD CHOLESTEROL

This is the final installment in our series on cholesterol, here I just want to highlight for you some foods you can eat to help lower bad cholesterol. Do you remember LDL? That’s your bad cholesterol. Today I want to show you some heart friendly foods you can include in your diet, while removing some bad ones! So if you want to reduce your risk of developing heart disease please read on and I promise you more power because knowledge is power.

Do have a wonderful day.

1.       Whole grain Oatmeal:

If you are serious about reducing bad cholesterol, the key is to start with a healthy breakfast, and they don’t come much healthier than whole grain rolled oats, nutritionists estimated that two servings of whole grained oats a week can lower your bad cholesterol by approximately 5.5% in six weeks. The key to this is a substance called beta-glucan that absorbs LDL which your body then excretes.

2.       Red Wine:

Yet another reason to drink up! Thank you science! On a serious note it turns out that red wine is another cholesterol buster. A study from a Spanish university has established that red wine can reduce cholesterol by about 12% in about 3 months. Now the bad news, you must drink in moderation, this means no more than 30cl a day for men and 15cl a day for women. Anything more and the wine becomes a health problem and not a cholesterol buster. Sorry.

3.       Beans:

Beans are good for your heart! Who would have thought it? Beans have been found to lower cholesterol by about 8%. They key to its effectiveness is its high fiber content which has been shown to reduce the rate and amount of absorbtion of cholesterol from certain foods. You can get a third of your daily fiber requirements from red beans.

4.       Avocado:

Avo what? That’s right avocado pears which most of us don’t consider as food turns out to be good for lowering cholesterol. It is a great source of monounsaturated fat, a type of fat that helps raise good cholesterol (HDL) while lowering bad cholesterol (LDL). Avocados are bits high in fat so don’t eat too much. One a day is adequate.

5.       Garlic:

Apart from adding flavour to your dishes, garlic also helps preserve your heart. Garlic has been found to reduce cholesterol, prevent blood clots, reduce blood pressure and protect against infections. It does this by prevention particles of cholesterol from sticking to the walls of your arteries. Cook with one or two cloves a day.

6.       Fish and omega 3 fatty acids:

Eating fatty fish is good for your heart as it is loaded with omega 3 fatty acids, which help prevent the accumulation of cholesterol. It reduces blood pressure as well as the risk of developing blood clots. Fish that are rich in omega 3 include mackerel, sardines and herring. Please eat them fresh and avoid the canned ones when possible because they are full of useless oils and preservatives that may worsen your health.

7.       Olive oil:

Olive oil contains a mix of anti oxidants that help lower bad cholesterol (LDL) while leaving good cholesterol (HDL) untouched. Look out for brands that have “Extra Virgin Olive Oil” on the label as these are less processed. You can replace all your cooking oil with olive oil.

8.       Nuts:

These include peanuts, cashew, walnuts etc. They contain monounsaturated fats that are heart healthy. Make sure that they are the unsalted ones as excess consumption of salted nuts can raise your blood pressure.