Six Foods Crushing Bad Cholesterol

Reducing saturated fat intake is the most important dietary change step in reducing blood cholesterol. In addition, you can also prevent the buildup of cholesterol by eating some healthy foods. Here Six Foods Crushing Bad Cholesterol that could be your choice.

Salmon  

Salmon is a good source of protein because it is rich in omega-3 fatty acids EPA and DHA. Both types of fats are good for the heart. The American Heart Association recommends consumption of at least two servings of fish each week, especially omega-3 rich fish.

Research reveals, certain types of fats are basically against high cholesterol. Omega-3 fatty acids, for example, that much is contained in salmon, help lower LDL cholesterol, lower triglyceride levels and increase HDL cholesterol levels.

Avocado

Avocado is rich in unsaturated single fats, the type of fats that help raise good cholesterol levels of HDL and lower LDL cholesterol levels. In addition, this fruit contains the most beta-sitosterol (plant fats are beneficial) than other fruit types. Beta-sitosterol reduces the amount of cholesterol absorbed from food. Thus, a combination of beta-sitosterol and unsaturated single fats makes this one fruit a good choice in the fight against cholesterol.

foods crushing bad cholesterol

Avocados also tend to be rich in calories. So, it's good to use this fruit as a substitute for other fatty foods that you often consume. The American Heart Association recommends that you meet 15 percent of daily calories from unsaturated single fats, as contained in the avocado.

Garlic 

Garlic has been used as a treatment for thousands of years. Ancient Egyptians consume garlic for stamina. While in modern medicine, these Garlic are found to lower cholesterol, preventing thickening of blood, reduce blood pressure, and prevent infection. The study, as quoted by perevention.com site, that garlic helps prevent plaque formation in the arteries. Garlic prevents cholesterol particles from sticking to the walls of the arteries.

To get the benefits, try eating two to four fresh garlic cloves a day.


Spinach

Spinach is rich in lutein, a pigment contained in dark green leafy vegetables and egg yolks. Lutein has been shown to effectively protect against age-related macular degeneration (AMD), the leading cause of blindness. A recent study found that half a cup of lutein-rich foods a day may prevent heart attacks by helping arterial walls release cholesterol, a cause of the blockage.

Tea 

Tea, whether hot or cold, contains antioxidant components. Studies have found that tea helps maintain blood vessel flexibility and prevent blood coagulation. The antioxidant flavonoid content in tea has been shown to prevent the oxidation of bad LDL cholesterol, which triggers the formation of plaque in artery walls. This powerful antioxidant is also stated to lower cholesterol and blood pressure.

A cup of hot tea basically contains more antioxidants than a single fruit or vegetable. Green tea and black tea contain the same levels of antioxidants. Try to enjoy at least a cup of tea a day.


Dark chocolate 
Compared with milk chocolate, dark chocolate contains three times as many antioxidants. The antioxidant content of flavonoids in it works to prevent blood coagulation, thereby preventing clogging of the arteries.


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