10 best foods to reduce cholesterol

[dipu]

10 best foods to reduce cholesterol



Have a salmon fish dinner. Snack on a handful of nuts. Pour a dash of olive oil in your salad.

And bite into that sinister chocolate. Now you can do all this guilt-free! All these foods help in fighting bad cholesterol. According to the American Heart Association, 'You can reduce cholesterol in your blood by eating healthy foods'. So, here we are today with our list of top 10 cholesterol fighting foods.

Oats: If you change your morning meal to oats then you can do your cholesterol level a whole lot of good. Do note that two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks. Essentially, oats contain a substance called beta-glucan which absorbs bad cholesterol.

Red Wine: Here's yet another reason to toast to your health. The red grapes used in the manufacturing of red wine have an important effect on cholesterol levels. Two glasses of red wine in a week can do you a whole lot of good.

Salmon and fatty Fish: Full of Omega-3 fatty acids, salmon is a natural health wonder, which helps in keeping heart conditions such as heart attacks, stroke and high cholesterol levels at bay. Fishes such as salmon, sardines and herring help in raising good cholesterol levels by 4%.

Nuts: Mono-unsaturated fats (found in nuts, seeds etc.) have the lowest fatty acid molecules and are the best of the three fats, namely poly-saturated fats, saturated fats and mono-unsaturated fats. Nuts are the best way to get those required healthy fats into your body without feeling guilty. Since the fats that come from nuts are natural and are not chemically processed, this makes them heart healthy, filling, and nutritious options.

Beans: Excellent for the heart, ½ a cup of beans added in our diet (in the form of any dish or soup), helps in lowering cholesterol levels by 8%. You should try black, kidney, or pinto beans; each one of them supplies about one-third of your day's fiber needs.

Tea: Tea has antioxidants and less amounts of caffeine than coffee. An eight-ounce cup of coffee contains around 135 mg caffeine; tea contains only 30 to 40 mg per cup. Tea helps in protecting your bones because of the presence of phytochemicals in them. It is also a great defense against LDL cholesterol levels.

Chocolate: Chocoholics can celebrate with a healthy dose of dark chocolate as it is full of antioxidants and cholesterol-reducing properties. According to a Spanish study published in 2010 in the "Journal of Hepatology,", "the antioxidants in dark chocolate reduce the damage that can occur to blood vessels, which can further threaten the health of people with cirrhosis. The dark chocolate can help prevent the blood vessels in the liver from rupturing". Medical experts suggest that munching on 100 grams of chocolate every day helps in reducing the occurrence of cardiovascular mishaps by 21 percent.

Spinach. Popeye the sailor was quite right when crediting his muscle power to this green leafy vegetable. It is believed that spinach contains around 13 flavonoid compounds which keep us away from cancer, heart diseases and osteoporosis. 1/2 a cup of this lutein-rich food, daily, guards us against heart attacks.

Olive oil: This oil has many health benefits. It contains mono-unsaturated fatty acids which lower bad cholesterol and triglycerides, without lowering good cholesterol levels. Different stages of pressing and processing yield different varieties of olive oil.

Extra virgin

Virgin

Pure

Pomace

In addition to above one can have Soya beans and Alsi (Flax) seeds which are good got reduceing cholesterol levels

[amankmr17]

Top 10 Healthiest Foods In The World


Here is a list of top 10 healthiest foods so you can add these to your shopping list as soon as possible and reap their great benefits. These healthy foods will not only make you feel energized but will also give you an improved mood and a feeling of over-all well-being. You are bound to feel their healthy goodness flowing through your veins and radiating through your skin. And rest assured, with all the great recipes out there, healthy foods can also be delicious. Here is the list of top 10 healthiest foods to eat.


10. Dark Chocolate
Unlike milk-chocolate, the dark chocolate is rich in flavonoids which makes it especially good for cardiac health. Dark chocolate, ideally, with 70% cocoa, has a blood thinning effect which helps to maintain healthy blood vessels and boosts the immune system. This in turn aids in warding off various ailments including high blood-pressure, type 2 diabetes, kidney diseases, and dementia. According to a study, the inhabitants of the San Blas Islands have a rate of heart diseases 9 times less than the inhabitants of the mainland Panamanians. The reason is said to be their high intake of a beverage made with cocoa, rich in flavonols. Alas, now you can enjoy a guilt-free and healthy chocolate dessert.



9. Whole Grains
A diet rich in whole grains will keep you lean and healthy. Whole grains are packed with anti-oxidants, phytoestrogens and phytosterols which combined with their high fiber quality keeps the coronary diseases at bay. Also, soluble fiber helps in lowering high cholesterol and maintaining a healthy level. Grains containing soluble fiber are oatmeal and barley. In 1997, The Food and Drug Administration (FDA) agreed that products with oatmeal and bran (when accompanied with a low-fat diet) are beneficial for cardiac health. You can add oatmeal in your diet most popularly through porridges or even home-made granola bars.



8. Leafy Green Vegetables
Leafy dark green vegetables especially spinach or cabbage are known to lower the risk of type 2 diabetes. When uncooked, or steamed/lightly boiled, these vegetables are rich in anti-oxidants, vitamins A, B6, C, E, and K. Also, they contain minerals such as Selenium, zinc, phosphorous, copper, iron, calcium, potassium, manganese, etc. Here is a glimpse of some of the benefits. Vitamin A is very good for the eyes, the skin, the immune system, and it is said to even keep away cancer (by inhibiting the production of DNA in cancerous cells). Vitamin K protects your heart and bones and studies have also shown Vitamin K1 and K2 to be effective against cancer. In order to avail these benefits, DO NOT over-cook these vegetables. Now you can certainly feel good after having a bowl of salad or pasta with all these wonderful benefits of dark green vegetables.
7. Avocados
Avocados are rich in heart-healthy fats (mono-saturated and polyunsaturated). After eating them, you will have a feeling of satiety. They are a good source of vitamin C, E, and potassium (containing 35% more potassium than bananas). They are also high in fiber. Early research has shown Avocados to inhibit the growth of prostate cancer cells. Tossing them in your salad will increase the absorption of important anti-oxidants (such as beta-carotene) by 3 to 5 times.

6. Yogurt

Yogurt is good for your bones, immune system, digestion, and gum health. Pick low-fat yogurt, especially Greek Yogurt since it has twice the proteins than regular yogurt. It is a good source of riboflavin and vitamin B12. Riboflavin helps to maintain a healthy metabolism, protects you against the damage of free-radicals, and enhances oxygen delivery in your system. Yogurt is a healthy replacement for mayonnaise/cream cheese in your sandwiches and salads-you can add it to your granola, make a dip out of it, or have it as it is. It is a yummy treat full of healthy goodness.

5. Blueberries
All the berries are a good source of anti-oxidants; however, blueberries are especially high in carotenoids, flavonoids, vitamins C and E. Amongst berries, they have the highest level of antioxidants and play a role in lowering cholesterol, reducing diabetes risk, slowing the aging process, improving motor skills and supporting urinary and vision health. You can add blueberries to your cereal, combine it with the power of yogurt, or have it in a smoothie, there are so many ways to enjoy this flavor bursting berry.



4. Apples
An apple a day keeps the doctor away? Certainly. This is because apples are associated with low death rates from heart diseases. Apples are high in soluble fiber (pectin) which wipes away the bad cholesterol, maintaining your arteries healthy. Especially the apple skin has anti-oxidants and anti-inflammatory properties (which helps in preventing respiratory diseases). It also has some Vitamin C. You can enjoy a juicy apple raw, baked in a muffin or a cake, or in apple sauce.



3. Salmon Fish
Salmon is a good source of Vitamin D and omega-3 fatty acids which means it will prevent heart diseases, make the bones strong, prevent premature aging of the brain and memory loss. It is also packed with proteins and a great amount of vitamins such as B12, B6, Thiamin, and Pantothenic acid etc. Here is a little recipe for you: put some minced garlic, lemon, and black-pepper on your salmon and grill it. It is third healthy food to eat in the world.



2. Beans
Beans are good for your cardiac health, against type 2 diabetes, help in maintaining blood pressure, good for bone health, and fights against some cancers (breast and colon cancers). Beans are rich in fiber, magnesium, calcium, and potassium. They also have heart friendly flavonoids and are an excellent source of iron. You can add beans to your salads, fill them inside baked potatoes, or puree them to spread on sandwiches.



1. Nuts
Nuts are a one-stop food, bursting with the goodness of vitamins, minerals, (heart-friendly) mono-saturated fats, anti-oxidants, and proteins. They help to maintain a healthy blood sugar level and cardiac health. Also, they help to reduce stress and maintain brain health. They make a great snack but remember moderation is important. Recommended amount of nuts consumption is about 1 ounce (23 nuts). All these wonderful benefits has given nuts the 1st rank in our list. You must keep a jar full of nuts, especially, almonds, walnuts and peanuts, by your side to get a quick start of energy. In the list of top 10 healthiest foods, nuts are at top.

[dipu]

thanks

[Marisha]

I am gonna have a piece of dark chocolate daily now :P