Foods that Beat Cholesterol in One Second! Simple Food!
How to reduce cholesterol in blood? How to fight against it? These are questions that we need answer for.
But first we need to answer to the question: Why is saturated fat harmful and bad for our heart? The answer is that the liver actually uses saturated fat to make cholesterol. That’s why eating foods with too much saturated fat can influence in increasing cholesterol levels, especially the bad one. We can find saturated fats in animal products such as butter, whole milk, cream, cheese and meats, such as beef, pork and lamb. There are also some saturated fats (which are plant-based) that we should avoid too, like coconut oil, vegetable shortening or palm kernel oil.
Beans: Also called The High Fiber Solution
There is no food more fiber-rich than beans. Beans are especially high in cholesterol-lowering soluble fiber. If we eat one cup of any type of beans a day can lower cholesterol around 10-12% in six weeks.
Soluble fiber actually forms a gel in water and that helps “fight” acids and cholesterol, preventing actually their re-absorption in the body. This is in fact why soluble fiber helps lowering cholesterol levels (and also can decrease the risk of heart disease). Soluble fiber can be also found in oats and oat bran, brown rice, barley, apples, carrots and most other fruits and vegetables.
Salmon: Amazing Heart-Friendly Fat
Research has proven that certain types of fat can actually protect our organism from high cholesterol. Omega-3 fatty acids—found in salmon and other cold-water fish—help raise “good” HDL cholesterol, lower “bad” one and triglycerides.
Salmon is a great source of protein as well because it is high in omega-3 fatty acids that are actually good for our heart while low in saturated fat and cholesterol. To get the most omega-3s, choose salmon, anchovies, rainbow trout, sardines, herring or mackerel.
Avocado: Healthy Fat Super-food! Beats Cholesterol like crazy!
We call Avocados super food because they are great source of heart-healthy monounsaturated fat. That is a type of fat that can actually help to raise levels of the good cholesterol and in same time lowering levels of bad one. This green fruit packs more of the beneficial plant-based fat than any other fruit. The combination of monounsaturated fat and beta-sitosterol makes the avocado an excellent fat buster.
Garlic: The Ancient Herb for Healthy Heart
Garlic– the powerful vegetable has been used in nearly every culture in the world for thousands and thousands of years and not just to repel evil. Its flavor and nutritional value have made it a kitchen MUST ingredient. Today, we use garlic to reduce blood pressure, lower cholesterol, prevent blood clots and protect against infections.
Almonds Walnuts, Cashews: Go (All Mixed) Nuts!
Nuts are also rich in monounsaturated fats and almost every low-fat diet contains these ingredients.
They are also rich in vitamin E, copper magnesium and phytochemicals that are linked to heart diseases protection and heart health. Walnuts (not so much as salmon) are also rich in omega-3s. People who consume nuts every day have less illness than people who don’t consume on daily basis. The heart-healthy monounsaturated fats are also better for our joints than the polyunsaturated fats that we can find in safflower oils and corn.
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