12 The best foods to lower cholesterol

Keeping your cholesterol control is an important part of staying healthy.  High cholesterol is an epidemic caused by poor eating habits and stress.  High cholesterol can cause fat deposits to accumulate in the arteries and blood vessels.  This limits the movement of blood, causing high blood pressure.  This can lead to coronary heart disease, which can be a precursor to a heart attack or stroke.

High cholesterol can be caused by various factors.  Age, sex, and genetics play an important role in high cholesterol risk.  Your weight, diet, activity level, and stress level also play a big role in your risk.  Fortunately these factors can be controlled through lifestyle changes.

Not all cholesterol is created equal.  HDL, or high-density lipoprotein, is known as good cholesterol.  This is a very beneficial cholesterol to have a high level, because it carries the fats through the blood and prevents depositing in your arteries.  Bad cholesterol is known as LDL or low density lipoprotein.  You should also consider your triglyceride levels.  Total cholesterol should ideally be between 100-200 mg / dL for adults.

Diet plays an important role in your cholesterol levels.  It can raise and lower your numbers.  Here are 12 LDL-lowering cholesterol foods for you to enjoy.

1. Egg Whole Eggs

                           

is a controversial food in relation to high cholesterol.  Several small studies have found that eating egg yolks can increase cholesterol levels.  However, there are some very large studies that show that eating egg yolks can lower high cholesterol by increasing your good cholesterol.  This just seems to apply when you have a good diet to start.  Many people forget that increasing HDL cholesterol can lower your risk of heart disease and balance your cholesterol levels.  Eating whole eggs daily can do wonders for your blood work.

2. Walnuts  

It may feel contrary to intuition, but eating more fat can actually lower your cholesterol levels.  Monounsaturated fats help lower LDL cholesterol.  They are also high in omega-3 fatty acids, which can lower your triglyceride levels in your body.  This will lower the fat in your bloodstream and can prevent the buildup of plaque in your arteries.  Studies have shown that eating only a few canaries daily can lower LDL cholesterol by up to 10%.

3. Lentil  

Lentils make a great addition to any diet.  They are tall covered by foliage, which acts by protecting artery walls from damage.  Lentils are also high in magnesium.  Magnesium causes your blood vessels to relax, staving heart disease and heart attacks.  Enjoy peanuts over salad or cooked into soup.  Lentils are a source of protein, especially for vegetarians.  Purchasing nuts in large quantities makes a healthy heart and buy a friendly wallet.

4. Peanuts  

The whole family of beans is a friendly cholesterol treat.  These beans are packed full of soluble fiber, which has been shown to correlate with low cholesterol levels.  Studies are ongoing about other peanut health benefits.  Protein also contributes to thinking to lower LDL cholesterol.  Eating 1.5 cups of beans 4 times a week can lower your LDL cholesterol levels by 5-15% and reduce your risk of heart disease as well.  Enjoy beans in chili, in hummus, or as a delicious side dish.

5. Ikan Trout

This fish fat has great  nutritional and health  benefits . Trout is very high in omega-3 fatty acids, which act by lowering your triglyceride levels.  Can lower cholesterol and prevent heart disease.  Other high-fat omega-3 fatty acids include salmon, tuna, and sardines.  Make a portion of fish meal from your weekly menu to enjoy the health benefits of lowering your cholesterol.  The trout is an excellent main course dish, but also a great fresh salad topping.

6. Bawang  Putih

white is a delicious seasoning and a very widely used supplement.  Some studies have found that consuming garlic can lower LDL cholesterol, while keeping your HDL cholesterol at a good level.  Studies find that the high amount of garlic you eat, the more health benefits you can get from it.  While some studies found association with garlic and lowered cholesterol, others found no correlation.  Garlic is a delicious addition to healthy food, so you can still lower your cholesterol by making healthier foods better by using these spices.

7. Apple 

There is a saying that apples a day can keep you away from doctors, and this applies to your cholesterol. A new study found that eating just one apple a day for a month lowers LDL cholesterol by up to 40%. Apples contain a lot of soluble fiber, which can rid the body of excess fat. This healthy fruit also contains high antioxidant polyphenols. The study looked to complement the polyphenols you would consume in apples a day, and the results showed a sharp decrease in cholesterol. Apples have the highest decrease, but this shows that polyphenols can be successfully added.

8. Psyllium Psyllium 

fiber is a well known additive used to enrich food. It's popular as a mild laxative. Soluble fiber helps gel and cleanse your body of unhealthy material. Recently, psyllium has been used to lower cholesterol. It works in two ways-one by reducing cholesterol absorption, and two by removing cholesterol through your bile. The amount of psyllium fiber that is good to eat a day is 7-12 grams. Build up your tolerance by adding small amounts and improving over time. Too much at the same time can cause intestinal disorders.

9. Asparagus 

This delicious fresh vegetable is a popular side dish because the couple is good with any protein. Asparagus is not only a favorite food, but also serves to lower your cholesterol. It is packed with insoluble fiber, giving the texture of the yarn. Steaming asparagus can soften this fiber. When you then digest asparagus, fiber binds bile acid cholesterol, reducing the quantity in your bloodstream. Enjoy asparagus for breakfast, lunch or dinner! 

10. Strawberries

Strawberries are incredible. Favorite world fruit This is a very healthy food and can help you lower cholesterol. One study found that eating 25 grams of dried frozen powdered strawberries resulted in a 5% reduction in LDL cholesterol. Berries are low on the glycemic index, which means they are soft at the insulin level. Enjoy fresh strawberries for maximum health benefits. While freeze dried is used for research, fresh fruit contains fiber that can help cholesterol levels better.

11. Avocado 

This is a favorite health food that is good for heart health and cholesterol. Avocados are packed with oleic acid, monounsaturated fats. Oleic acid is known as omega-9 fatty acid. Avocado is one of the highest natural oleic acid sources, with macadamia nuts coming in the near future. Studies have found that oleic acid can reduce LDL cholesterol by inhibiting the fat process for the conversion of cholesterol. Enjoy a moderate avocado because the high fat content makes it a high-calorie food.

12. Oatmeal

Oatmeal is a staple breakfast food, many stomachs warm up on a cold morning.  Not only can it provide enough energy for a busy day, oatmeal is a great fighter of LDL cholesterol.  Fiber that is soluble in fiber acts by attaching cholesterol in your intestines and watered out of your body before being absorbed.  One study found that eating oatmeal along with other cholesterol-lowering foods had the same effect on cholesterol levels that prescribed drugs did not.

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