10 Foods That Reduce Levels Of Bad Cholesterol

The long high cholesterol level in blood leads to the development of diseases of the heart and blood vessels. In order to prevent these side effects, enjoy the following food!

10-foods-that-reduce-levels-of-bad-cholesterol

Oats

In order to reduce the cholesterol in the blood, consume oatmeal for breakfast. This grain reduces bad cholesterol by 5.3 per cent if you eat every day for 6 weeks. The beta-glucan from oats is responsible for this. It absorbs LDL cholesterol, and afterwards it completely eliminates it from the body.

Fish

Food high in omega 3 fatty acids prevents heart disease and dementia, and also reduces levels of bad cholesterol. Fatty acids, which can be found in sardines and salmon, lower LDL cholesterol, but also increase the good HDL cholesterol.

Nuts

People who regularly consume 40 grams of nuts will lower bad cholesterol by 9.3 percent, for a period of one month, showed a study published in the journal American Journal of Clinical Nutrition. Good choices are almonds and Cashews. Yet when you eat this food, keep in mind that it is very calorie and you shouldn’t consume large quantities of it.

Black tea

Not only does it contain antioxidants that protect the body from free radicals, but the black tea also contains substances that inhibit the growth of bad cholesterol. Regular drinking of black tea for a period of 20 days, reduces the level of lipids in the blood for up to 10 percent, and reduces the risk of certain cardiovascular diseases.

Bean

Beans are a known guardian of the heart and blood vessels. Researchers from Arizona State University, USA, succeeded to prove that the consumption of 50 grams of beans a day can reduce the level of bad cholesterol by 8 percent. The reason for this lies in the vegetative fibers found in beans.

Dark chocolate

Dark chocolate is a potent antioxidant that improves memory and mood, as well as the levels of good HDL cholesterol. A study conducted in 2007 showed that the level of good cholesterol increased by only 24 percent in people who consumed it daily.

Note that dark chocolate, which contains a large percentage of cocoa, is three times more efficient than milk chocolate.

Garlic

Although it improves the taste of most dishes, garlic has been proven as an ally in lowering cholesterol, reducing blood clotting, infection and blood pressure. Nutritionists recommend a day consumption of two to four cloves.

Olive oil

Olive oil is full of fatty acids, which lower LDL cholesterol, but also promote the burning of fat cells in the abdomen. Use it in preparation of salads, fish and meat and bake vegetable with it.

Spinach

These popular leafy vegetables are rich in lute in, a pigment which protects the eyes from degenerative diseases but also reduces the risk of heart attack, because it maintains the health of the arteries and prevents blood clotting.

Avocado

This green protein “bomb” effectively protects the body, increases the levels of good HDL cholesterol and lowers the bad one. But when you enjoy this exotic fruit, be aware of the amount you consume because it is a very caloric food.

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