Heart disease is the world’s leading cause of death. Having high cholesterol levels is linked to an increased risk of heart disease. Further, we all know that butter, fatty meats, ice creams raise your cholesterol levels. Likewise, your diet has a powerful effect on your cholesterol and other risk factors. Here are the best foods to control cholesterol and improve other risk factors for heart disease.
Dark chocolate
Cocoa is the main ingredient in dark chocolate. It lowers cholesterol levels. Healthy adults drank cocoa beverage twice a day for a month. Further, they experienced a reduction in cholesterol. Their blood pressure also decreased. Similarly, Cocoa and dark chocolate also seem to protect bad cholesterol in your blood from oxidation, which is a key cause of heart disease. Chocolate is often high in added sugar which negatively affects heart health.
Almonds
Just a fistful of almonds consists of 9 grams of monounsaturated fat, which helps to get rid of bad cholesterol. It also boosts good cholesterol in the body. Opting for almonds instead of doughnut, chips for at least 1 snack a day could cut your cholesterol level by a large extent. Almonds are also good for sharp brain. It makes or improves learning issues.
Avocados
Avocados are an exceptionally nutrient dense fruit. They are a rich source of monounsaturated fats and fiber. Avocados has lowing effect of cholesterol. Likewise, overweight and obese adults who ate one avocado daily lowered cholesterol levels.
Flaxseed
Flaxseed can help lower your cholesterol, which may reduce your risk of heart disease. To get the most health benefits from flaxseed, choose ground flaxseed over the whole one. Your body finds it easier to digest ground flaxseed. Tips for adding flaxseed to your diet is; firstly, add a tablespoon of ground flaxseed to your hot or cold breakfast cereal. Add a teaspoon of ground flaxseed to your salads. Mix a tablespoon of ground flaxseed into yogurt.
Green Tea
Green tea is a healthier replacement to soda and sugary drinks. It is helpful to reduce cholesterol. Many researchers have seen the benefits of green tea as it is also beneficial to burn fat. It is also good for digestion. One can have 2-3 cups of green tea in a day to reduce cholesterol level.
Garlic
Garlic is used for centuries as an ingredient in cooking and as a medicine. It contains various powerful plant compounds. Garlic lowers blood pressure in people with elevated levels and relatively large amount of garlic is needed to achieve this heart protective effect. It is also beneficial to relieve cold and other health issues.
Whole grains
Fruits and vegetables including whole grains are good sources not only of healthy heart antioxidants but also cholesterol lowering dietary fiber. Soluble fiber can help lower cholesterol. Good sources of soluble fiber include dried beans, oats and barley as well as fiber products may promote heart health. Whole grain lowers the risk of heart disease.
Above all, are the best foods to control cholesterol levels. We hope you like it. Don’t forget to share it with your friends and family.
