It is important to reduce your cholesterol levels to prevent cardiovascular disease that affects your blood vessels, arteries and heart. Here are seven foods that dietitians recommend for cholesterol reduction.
1: Leafy Green Vegetables
Broccoli, kale and spinach contain antioxidants that will reduce the inflammation in your body to help prevent heart disease. The antioxidants in these vegetables will also detoxify your body’s cells. These leafy green vegetables contain numerous vitamins and minerals that will boost your body’s immunity levels. It is possible to consume spinach, kale or broccoli in a variety of ways by using the vegetables raw in a salad or adding the vegetables to cooked recipes.
2: Steel-cut Oats
Rather than having a boxed cereal that contains a lot of sugar and sodium, eat cooked steel-cut oats for breakfast. There are several ways to prepare steel-cut oats quickly for an easier breakfast, but you can also use steel-cut oats in other ways, including adding the grain to baked goods such as muffins, cookies or bread. Steel-cut oats are beneficial for your cardiovascular system because this food contains a lot of fiber that helps to absorb and remove fat from your digestive tract.
3: Fish and Eggs That Contains Omega-3 Fatty Acids
Instead of eating beef, poultry or pork at your meals, switch to fish that is rich in omega-3 fatty acids. Some of the best types of fish that contain omega-3 fatty acids are:
• Tuna
• Mackerel
• Salmon
• Sardines
• Lake trout
You can also find eggs that have extra omega-3 fatty acids because the hens that produce the eggs consume a diet of flaxseeds.
4: Brightly Colored Berries
Berries with brightly colored coverings or flesh contain antioxidants that will reduce the inflammation throughout your body. Look for these berries in the fresh, frozen or canned fruit areas of a grocery store:
• Blueberries
• Strawberries
• Raspberries
• Cranberries
• Black currants
• Goji berries
Not only can you eat berries raw, but also, you can add the fruit to smoothies or baked goods.
5: Delicious Avocados
Avocados contain high levels of vitamin C and B6 along with monounsaturated fat. While some types of fat are bad for your cardiovascular system, monounsaturated fat can raise the good cholesterol levels in your bloodstream while reducing the bad cholesterol levels. In addition, an avocado contains a lot of fiber to improve the functions of your intestinal tract to prevent absorption of harmful fats. You can consume an avocado raw after removing its large seed and thick peel, or you can use it in a dip recipe.
6: Pungent Garlic
Garlic is related to leeks, shallots or onions, and consumption of this food can reduce your cholesterol levels. This herb adds flavor to many of your recipes while helping to protect your cardiovascular system. You can add garlic cloves to recipes that contain pasta, fish or vegetables. Garlic is an inexpensive food that is easy to find at a local supermarket, and it is also available in powdered or liquid formats.
7: Almonds, Cashews, Walnuts and Macadamia Nuts
You might think that nuts are bad for you because the food is high in calories, but many types of nuts contain omega-3 fatty acids that will reduce your high-density lipoproteins while increasing your low-density lipoproteins. Some of the best nuts to consume include:
• Macadamia nuts
• Cashews
• Walnuts
• Almonds
Remember that a portion of nuts is small, so learn to count or measure the foods first.