5 Superfoods That Can Help Lower Cholesterol Naturally

Surprisingly, heart disease is still the top cause of mortality globally. High cholesterol, particularly low-density lipoprotein (LDL), puts you at risk for heart disease.

Diet has a big impact on cholesterol levels and other heart disease risk factors. So, a bad diet full of harmful foods puts you in danger of heart problems.

But what about the “healthy” fats? Heart-healthy superfoods have been shown to increase high-density lipoprotein (HDL), the “good” kind of cholesterol.

Garlic

Garlic has been used for hundreds of years. It has been used to treat many different illnesses. This superfood is made up of a lot of powerful plant compounds, like allicin, which is the main active ingredient in garlic. The National Library of Medicine has published health studies that say garlic could also help people with high blood pressure. Garlic could also help people with high LDL cholesterol, according to the studies.

Vegetables

According to a study published by Healthline, vegetables, particularly dark leafy greens, are particularly helpful for heart health. Carotenoids, such as lutein, are found in dark leafy greens like kale and spinach and have been associated with a decreased risk of cardiovascular disease. Furthermore, dark leafy greens may help decrease cholesterol levels by binding cholesterol to bile acid and causing your body to excrete it more effectively.

In general, vegetables are high in antioxidants and fibre, as well as being low in calories, which helps you maintain a healthy weight. Some veggies also have the same soluble fibre that may help decrease LDL levels as apples. They also include a variety of vitamins and elements that aid in the prevention of heart disease.

Nuts

Nuts are nutrient-dense food that is beneficial to the heart. They’re high in monounsaturated fats, which have been shown to decrease cholesterol, as previously indicated. Walnuts also include a form of omega-3 fatty acid that is derived from plants. L-arginine, an amino acid found in almonds, aids in the production of nitrate oxide in the body. Nitrate oxide then aids in the maintenance of normal blood pressure.

Nuts also include calcium, magnesium, and potassium, which are considered to decrease blood pressure and lessen the risk of cardiovascular disease.

Avocados 

Avocados are a good source of monounsaturated fatty acids, a kind of fat that increases HDL and decreases LDL cholesterol.

Avocados could provide a variety of health advantages, including improved digestion, reduced risk of depression, and protection against cancer.

A Reliable Source. It may, for example, help to lower the risk of obesity, diabetes, heart disease, and overall mortality while also supporting a healthy complexion and hair, enhanced energy, and weight management.

Fatty Fish

Fatty fish include a high concentration of heart-healthy omega-3 lipids.

Omega-3 fatty acids, generally known as good fats, are abundant in fatty fish such as mackerel and salmon. Omega-3 fatty acids help to protect the heart by increasing “good” HDL cholesterol levels and lowering inflammation and stroke risk.

Finally

Certain foods may raise HDL levels or reduce LDL levels. HDL cholesterol transports LDL cholesterol away from your arteries, lowering your risk of a heart attack.

Avocados contain monounsaturated fatty acids, a good fat. They may raise HDL and reduce LDL.

Antioxidant-rich foods like nuts and berries have been shown to boost HDL and protect cells.

Salmon and trout are high in omega-3 fatty acids, which help lower harmful cholesterol.

Foods high in niacin, such as crimini mushrooms, may assist. Oatmeal may help lower total and LDL cholesterol.

One thought on “5 Superfoods That Can Help Lower Cholesterol Naturally

  1. These are great tips! My son has high chlorestoral, if only I can get him to eat vegetables. He’s such a picky eater. I will be saving these to use soon. Thank you for sharing!

    Like

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