The Healthiest Habits

Top 10 Foods That Lower Blood Cholesterol

February 14, 2011 Uncategorized

Recently I’ve red an interesting article. The American Heart Association has made a food list to lower levels of blood cholesterol. To cut the long story short, here’s what they found:

1. Fresh fruits and green vegetables: as said many times before, they are excellent source of fiber, vitamins, minerals, sugar; they are outstanding antioxidants and therefore have a great deal in freeing organism from fats.

2. Apples: also great antioxidants, phytonutrients in apples help in regulating blood sugar and especially interesting is an additional finding about calorie intake following apple consumption: when healthy adults consumed one medium-sized apple approximately 15 minutes before a meal, their caloric intake at that meal decreased by an average of 15%.

3. Black Beans: besides the fact that it is recommended in almost all diets for loosing weight, black beans is excellent fat-burner! Black beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal and when combined with whole grains (such as brown rice), black beans provide virtually fat-free high quality protein.

4. Avocados: Association claims that persons, who went on a diet based mostly on avocados, regulated their cholesterol levels in only a week! One cup of fresh avocado (150 grams) added to a salad of romaine lettuce, spinach, and carrots increases absorption of carotenoids from this salad between 200-400%. It is true that avocado is a high-fat food (about 85% of its calories come from fat), but its fat provides research-based health benefits: they keep inflammation under control and help our digestive tract.

5. Garlic: one of the greatest antioxidants, keeps viruses off, it is beneficial for regulation of LDL cholesterol and for reduction of “bad” blood-fats. Garlic helps iron metabolism, it is also full of selenium, has cardio protective benefits, an of course, helps regulation the number of fat cells in our bodies.

6. Salmon: we know it is rich in omega-3 fatty acids and has a plenty of “good”, HDL cholesterol in itself and those “good” regulate the “bad” ones! It is low in calories and saturated fat, yet high in protein.

7. Blueberries: blueberries burst with nutrition and flavor while being very low in calories. They are full in certain type of antioxidant that frees fats from our organisms. They contain a lot of Vitamin C, magnesium, fiber, and Vitamin E. Beneficial for our cardio system, for fighting free radicals, improve night-time vision, protection against Macular Degeneration; blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia, etc. Their benefits are really numerous and they deserve a whole post.

8. Soy: great source of proteins, which lower high blood cholesterol for almost 10%, just as the different types of cereals. 2 glasses of soy milk a day, in the course of a month, are beneficial for woman’s menstrual cycle. It is rich in isoflavones, which are good for cancer prevention, slowing of osteoporosis and reducing the risk of heart disease.

9. Olives and Nuts: full of omega-3 fatty acids, low in calories, and therefore very powerful in lowering the cholesterol (for almost 1/3 of person’s current values).

10. Algae: It is commonly used as a dietary supplement to improve general health and wellness, but some of its greatest benefits are: fight specific types of cancer and cardiovascular diseases; restrict the growth of free radicals and toxics; for better digestion; full of proteins essential for the growth of hair, skin and nails; immunity booster.