Are you one of the countless individuals that afflicted by high cholesterol? The good news is, that although your diet may be the reason for your high cholesterol, by simply changing the food you eat can also lower your cholesterol. Including these super foods into your diet, is just one of many steps to lowering your cholesterol levels. For better, longer lasting results, also add in some physical activity, maintain a healthy weight, quit smoking and eliminate or limit your alcohol intake.
The Super Foods…
Avocados contain a substantial amount of good fats and fibre, which helps to boost good cholesterol and lower the bad. Barley, this is one of the most nourishing cereals that are well known to lower blood cholesterol, triglyceride levels and regulate blood sugar levels. Broccoli, steamed is more beneficial than to eat them raw. It’s the fibre they contain that lowers cholesterol as they bind to the bile acids in your digestive tract and then excreting it out of your body. Fruits with a high fibre content, such as apples, oranges, berries, pears, pomegranate and grapefruit have shown to reduce cholesterol levels in the blood. Garlic, this versatile ingredient contains allicin which has proven to lower cholesterol, LDL cholesterol and triglycerides. Numerous studies have shown that even as less as half a clove (about 900mg) of raw garlic per day can lower cholesterol by between 9-12%
Celery is very high in antioxidants. This is known to lower the risk of heart disease by preventing oxidation of bad cholesterol. Fatty Fish high in Omega 3 fatty acids such as salmon, tuna, mackerel and sardines, reduces triglyceride levels by up to 25-30%. It also increases levels of HDL and consequently reduces your risk of heart disease. Tomatoes contain a plant compound called lycopene, which research shows gets absorbed by the body and there by reduces the levels of LDL cholesterol. Brown Rice, because this rice is unpolished it retains most of the fibre and nutrient content such as Vitamin B, Selenium & Magnesium. It is this high fibre content that helps to lower the blood sugar and cholesterol. Chocolate, more specifically cocoa powder contains high levels of antioxidants which help build HDL cholesterol levels. When choosing this sweet treat, opt for the dark or bittersweet version, rather than the milk chocolate, as it has more than 3 times more antioxidants, which may prevent blood platelets from sticking together and keep arteries unclogged.
More super foods include, Red Wine, Nuts, Green Tea, Beans, Margarine (with plant sterols), Olive Oil, Spinach, Egg Plant, Okra & Soy. Please consult with your medical doctor for the best way and safest way to combine a healthy lifestyle and medication to lower your cholesterol levels.