Foods To Lower Cholesterol In Just One Month!

Cholesterol related diseases have been on the rise in recent times with many studies confirming its direct link with the diet of an individual. This article outlines Foods To Lower Cholesterol In Just One Month. It is meant to be a guide to readers who want to eat healthy and control their cholesterol level.

Nuts

Examples of these are Almonds and Walnuts. Nuts are another exceptionally nutrient-dense food.

They’re very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health .

Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This, in turn, helps regulate blood pressure.

What’s more, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines.

Calcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease.

Eating a daily serving of nuts is linked to a 28% lower risk of both fatal and nonfatal heart disease . Nuts are rich in cholesterol-lowering fats and fiber, as well as minerals linked to improved heart health.

Fatty Fish

Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.

Omega-3s bolster heart health by increasing “good” HDL cholesterol and lowering inflammation and stroke risk.

In one large, 25-year study in adults, those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low “good” HDL levels .

In another large study in older adults, those who ate tuna or other baked or broiled fish at least once a week had a 27% lower risk of stroke.

Keep in mind that the healthiest ways to cook fish are steaming or stewing. In fact, fried fish may increase your risk of heart disease and stroke.

Fish is a major part of the Mediterranean diet, which has been extensively studied for its benefits on heart health .

Some of the heart-protective benefits of fish may also come from certain peptides found in fish protein.


Read More : Health Benefits Of Carrots You Did Not Know


 

Whole Grains

Examples of these are Oats and Barley. Extensive research ties whole grains to lower heart disease risk.

Oats: Contain beta-glucan, a type of soluble fiber that helps lower cholesterol. Eating oats may lower total cholesterol by 6% and “bad” LDL cholesterol by 8%.

Barley: Also rich in beta-glucans and can help lower “bad” LDL cholesterol.
Whole grains are linked to a lower risk of heart disease. Oats and barley provide beta glucan, a soluble fiber that is very effective at lowering “bad” LDL cholesterol.

In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings — up to seven — of whole grains per day .

Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.

 Garlic

Garlic has been used for centuries as an ingredient in cooking and as a medicine .

It contains various powerful plant compounds, including allicin, its main active compound .

Studies suggest that garlic lowers blood pressure in people with elevated levels and may help lower total and “bad” LDL cholesterol — although the latter effect is less strong .

Because relatively large amounts of garlic are needed to achieve this heart-protective effect, many studies utilize aged supplements — which are considered more effective than other garlic preparations.

 

The foods outlined above have been proven to lower the levels of cholesterol in a short space of time, although significant improvement is experienced after consistent consumption over a longer period.