There’s no magical food to keep your heart healthy, but there are a lot of foods that can help, including these foods that help lower your cholesterol. Apart from cutting back on foods that can raise your total cholesterol and getting enough exercise, it’s also important for you to eat more of these foods that improve your cholesterol profile by raising “good” HDL and/or lowering “bad” LDL cholesterol.
Here are some natural cholesterol-lowering foods you should consume more of :
1. Red Wine
Studies have shown that drinking a daily glass of red wine can increase your “good” HDL cholesterol and also decrease “bad” LDL cholesterol. Also, red wine contains antioxidants called polyphenols that help keep your blood vessels healthy and strong.
You should note that moderation means one drink for women or two for men daily and, in this case, more is not better.
Salmon is rich in omega-3 fatty acids, which are healthy fats that can help reduce your blood pressure; eating salmon can also improve your “good” HDL cholesterol- HDL cholesterol helps sweep cholesterol off your artery walls, preventing dangerous plaque from forming.
The American Heart Association recommends eating fatty fish like salmon at least twice per week for its heart-healthy benefits- other fishes that contain omega-3s include mackerel, tuna and sardines.
Oatmeal is one of the best cholesterol-fighting foods because of its rich source of beta-glucans- a type of soluble fiber that lowers your LDL, or “bad,” cholesterol by forming a sticky layer in the small intestine that blocks cholesterol from entering your bloodstream, you should therefore, make oatmeal and skip those instant packs with lots of added sugar.
Apples (especially the skins) contain pectin, a type of soluble fiber that latches on the “bad” cholesterol and guides it through your digestive system and out of your body thus, effectively lowering your LDL-cholesterol levels.
Garlic have been known for its amazing health benefits especially for your heart- garlic, along with garlic extract, has been shown to lower cholesterol by preventing cholesterol from being made in your liver; plus, eating garlic can also help to lower your blood pressure, therefore, give your heart a boost by adding garlic to your sauces, salad dressings and stir-fries.