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Heart Disease 365

10 Superfoods that Lower Cholesterol

Categories :Cholesterol

10 Superfoods That Lower Cholesterol

10 Superfoods That Lower Cholesterol

Discover your risk for heart disease or stroke now!

10 Superfoods That Lower Cholesterol

10 Superfoods That Lower Cholesterol

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10 Superfoods That Lower Cholesterol

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10 Superfoods That Lower Cholesterol

Having a high cholesterol level increases your risk of cardiovascular disease, including heart disease and heart attacks. Making lifestyle changes such as increasing physical activity and losing weight can help lower your cholesterol. As far as diet goes, start by eating whole grains, fresh fruits and vegetables, nuts, seeds and legumes. Eat red meat less often and avoid added sugars and overly processed foods. Take a look at our slide show featuring ten foods that can help lower your cholesterol. Just please remember these foods aren’t substitutes for cholesterol-lowering medications, and please speak to your health care provider before making any major dietary changes.

10 Superfoods That Lower Cholesterol

10 Superfoods that Lower Cholesterol

10 Superfoods That Lower Cholesterol

Oats
Oats contain a soluble fiber called beta-glucan. If you currently have high cholesterol levels, oats can lower cholesterol by as much as 20 percent. Oats and oatmeal are also an excellent source of minerals and protein.

Walnuts
Walnuts are rich in both monounsaturated and omega-3 fatty acids. Eating these nuts may be able to reduce cholesterol levels by around 15 percent, and may also improve blood vessel function and reduce inflammation. Walnuts are also an also an excellent source of vitamin E, minerals and B-complex vitamins.

Dry Beans
Dry beans, such as kidney beans, navy beans, and black beans, are very high in fiber and plant proteins. Research indicates that adding beans to a diet can reduce cholesterol levels, as long as the overall calorie count is not increased. Beans are also high in B-complex vitamins and minerals.

Olive Oil
Olive oil is probably the best-known source of monounsaturated fatty acids and can reduce cholesterol and inflammation. Olive oil should be included in a heart-healthy diet in place of saturated or trans fats. Use it for cooking or to make dressings for salads and veggies.

Almonds
Almonds are high in monounsaturated fats, polyunsaturated fats, minerals, B-complex vitamins, and vitamin E. Research shows eating almonds regularly might reduce elevated cholesterol by nearly 20 percent.

Soy and Soy Foods
The protein in soy appears to have a benefiical impact on high cholesterol. Eating two servings of tofu, soy milk or soy beans could reduce cholestrol levels by as much as five percent.

Orange Juice
Orange juice is best known as a breakfast drink and source of vitamin C. But it's also high in potassium, magnesium, vitamin A and B-complex vitamins.

Avocado
Avocado is an excellent source of monounsaturated fatty acids and plant sterols that can help to reduce cholesterol.

Salmon or Tuna
Fatty ocean fish such as salmon and tuna are high in omega-3 fatty acids and can help reduce cholesterol levels, especially when you eat fish instead of saturated fats from red meats.

Lentils
Lentils are high in fiber, and research suggests that adding lentils to a diet can reduce cholesterol levels as long as the overall calorie count is not increased.

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Oats Image :
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5 Comments

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January 4, 2016 at 3:00 pm

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