Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet. These 5 foods have the potential to directly improve your cholesterol.
Changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet. These 5 foods have the potential to directly improve your cholesterol.
1.Garlic
According to a meta-analysis (essentially a type of study of studies) published in 2016, taking garlic supplements for 2 months could slightly improve cholesterol levels. Still, a small improvement is worthwhile: an 8 percent decrease in cholesterol has the potential to lower heart disease risk by 38 percent.
2.Nuts
A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.
3.Kimchi
Yes, this spicy, fermented veggie has cholesterol-improving potential. In a study of Korean adults, those who ate just under 1½ cups of kimchi each day for 7 days significantly improved their total and LDL cholesterol. But also, those who ate much less kimchi (only 2 pieces at each meal) also lowered their cholesterol. And no matter how much kimchi was eaten, the participants who officially had “high” cholesterol reaped bigger benefits from eating kimchi than those who already had healthy-ish cholesterol.
4.Grapefruit
In a study published in 2014 in the journal Food & Nutrition Research, women who ate grapefruit or drank its juice regularly had lower triglyceride levels and higher HDL cholesterol compared to those who didn’t consume grapefruit or its juice. Another bonus: the grapefruit group also had higher intakes of vitamin C, potassium, magnesium, and fiber.
5.Oats
An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
Source: Eatingwell, health.harvard
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