10 Foods That Lower Your Cholesterol - Lose Weight


Sunday, August 6, 2017

10 Foods That Lower Your Cholesterol

According to The National Heart, Lung, and Blood Institute, nearly one in every two women in the U.S. has high or borderline-high cholesterol. And over 60% of women in their 50's suffer from high cholesterol. Scary, right?
Thankfully, there are several foods you can add to your diet that can help lower your cholesterol levels — which also reduces the buildup of plaque in your arteries and your risk of developing heart disease.
10 Foods That Lower Your Cholesterol

1. Pistachios
Research has linked pistachio intake with improved lipid profiles by raising HDL cholesterol, or good cholesterol, while lowering LDLs — bad cholesterol. Since these nuts are fiber-rich and antioxidant-packed, they also protect your body's cells from oxidative stress, the damage that allows for plaque to build-up in your arteries.
Another heart-healthy bonus? They are full of blood pressure-regulating potassium and magnesium, as well as L-arginine, an amino acid precursor to nitric oxide that is associated with lowering blood pressure.
2. Hummus
Fiber, especially soluble fiber from beans, is linked with improved heart health. And chickpeas are one of the best for giving us a cholesterol-lowering boost: Just one third of a cup of chickpeas is about 12 grams of fiber — half of your daily value. What's more, these hearty beans are antioxidant-packed and have been associated with lowering LDL, total cholesterol, and serum triglycerides — all of which decrease the risk of cardiovascular disease.
3. B-Grains
Fiber-rich grains like buckwheat, barley, and bulgur provide similar cholesterol lowering benefits as oats. Our favorite thing about B-grains? Their versatility. Try buckwheat noodles or buckwheat flour in pancakes, barley in soups, and bulgur in cereals and salads for a healthy dose of soluble fiber.
4. Edamame
While research has linked soybeans and other natural sources of soy protein (such as tofu and milk) to lowering cholesterol, this healthy snack is a delicious way to help decrease LDL and can serve as a replacement for protein-rich foods typically high in saturated fat. Since edamame is rich in fiber and (one cup has eight grams of fiber and 17 grams of protein), it's a filling food that can help curb cravings and stop you from grazing, ultimately aiding in weight control.
10 Foods That Lower Your Cholesterol
5. Cherries
A cherry's rich pigment is from anthocyanin, a type of phytonutrient with powerful antioxidant capabilities. Try adding frozen cherries into a morning smoothie, adding to breakfast cereals, or tossing dried, unsweetened cherries into salads.
6. Pumpkin
Low in calories but rich in fiber, pumpkin is also an antioxidant-rich, seasonal swap for sweet potatoes.
7. Sesame Oil
Sesame oil is a lesser-known source of monounsaturated fats, which are typically touted in olive oil and avocadoes. Swapping sesame for your traditional olive oil gives any sauté or side dish a nutty flavor, so try it with snap peas with heart-healthy ingredients such as garlic and ginger for an extra immune-boost. Just remember, monounsaturated fats are still fats (a.k.a. excess calories), so make sure you're measuring a single tablespoon per serving when cooking.
how to lose weight fast
8. Bananas
Rich in soluble fiber, bananas lower cholesterol by removing it from your digestive system and preventing it from moving into your bloodstream and clogging your arteries. For an extra heart-healthy boost, slice bananas on top of morning oats with a tablespoon of chia seeds.
9. Sardines
They may be small, but they're packed with omega-3s. Plus, they're also a lower-mercury alternative to other fatty fish, and are readily available in canned form. Just be sure to buy them in water, not oil.
10. Chia Seeds
Looking for a vegetarian form of omega-3? Chia seeds are full of the fatty acid, and are rich in fiber, protein, and antioxidants. They can be consumed whole or added to anything from soups to cereal, smoothies to puddings, and even as a heart-healthy boost to baked goods.

No comments:

Post a Comment