7 FOODS THAT LOWER CHOLESTEROL

Most of us try to keep our cholesterol level under control, and having the proper diet can help with such a thing for sure. A good idea in this regard is to opt for a healthy diet that has low saturated fats as this is very important if you want to lower your cholesterol level. Try and get these foods into your daily diet. You?ll be glad you did.
1. VEGETABLES AND FRUITS
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Both fruit and vegetables have low amounts of saturated fat so eating more of them will help you maintain a low cholesterol level, not to mention that these offer a major source of soluble fibre and so help to fill you up. It?s a very good idea to include at least a single pulse of lentils, peas or beans on a daily basis since this can be very beneficial to your health. You can find some great sources of soluble fibres in prunes, strawberries as well as apples, broccoli and aubergine.

2. NUTS

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Nuts are filled with vitamin E, magnesium, natural plant sterols as well as potassium that are great for your heart. With just 35g per day you can lower your cholesterol level by around 5% ? just avoid the salted ones!
3. SOYA

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These foods are great for lowering cholesterol levels because soya has special proteins that boost your fight against bad cholesterol. According to research you can lower your cholesterol by up to 6% simply by adding in 15g of soya protein each day.

4. BARLEY AND OATS

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Both of them are filled with beta glucan which is a soluble fibre. After you eat this it will form a gel that will maintain cholesterol bound to the intestines so it will not be absorbed. You should intake at least 3g of beta glucan on a daily basis.

5. AVOCADO

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Avocados offer a multitude of monounsaturated fatty acids as well as important nutrients. Adding them as part of your diet can improve your LDL levels, a great thing for everybody who is obese! Most of us know avocado from guacamole which is included in the corn chips filled with fat. A good idea here is to add in some avocado slices in salads or you can combine guacamole with cucumber slices.

6. BEANS

The great thing about beans is that they are filled with soluble fibre. Moreover, they take quite a lot of time to digest, so you will always feel full after eating them. There are multiple types of beans out there, from black-eyed peas to kidney beans, garbanzos to lentils, and all of these can be a very powerful food all around.

7. FISH

Try to eat fish 2-3 times per week and it can help you lower your cholesterol levels quite a lot. It does so by replacing meat, but it can also do this simply by lowering the cholesterol amount with help from the omega-3 fats. These healthy fats are designed to lower the trygliceride amount in your blood, and at the same time they protect the heart simply by preventing any issues such as an irregular heart beat.