Bad cholesterol is caused by saturated and trans fats in our diet. On the bright side, we can effectively lower our cholesterol just by eating the right foods! Unsaturated fats will help you combat bad cholesterol, and increase good cholesterol to lower your chances of a heart attack or stroke.
Garlic
Garlic lowers cholesterol and prevents blood clots. It reduced blood pressure and also protects you against infections. New studies have found that aside from all these benefits garlic also combats early stage plaque (the artery clogging material that can cause heart attacks or stroke). Garlic manages to do this by preventing cholesterol particles from adhering to the artery walls! So basically, it gives your arteries something equivalent to a non-stick layer!
To get the full benefits try to eat 2 to 4 fresh garlic cloves every day!
Salmon
Salmon is rich in Omega 3 fatty acids, these fatty acids are amazing at lowering LDL (bad) cholesterol and raise HDL (High density lipoprotein), the good cholesterol. It also lowers harmful triglycerides.
Salmon is a great source of protein, and because of it’s heart friendly fatty acids it is a great alternative to fatty meats. Consume fish twice a day to get the Omega-3 you need.
Salmon is not the only fish with Omega-3 fatty acids, other alternatives include mackerel, herring, sardines, anchovies, while albacore tuna and rainbow trout. When choosing tuna avoid the kind packed in oil, instead choose water to avoid consuming bad cholesterol in the oil commonly used for canning tuna.
Avocado
Avocados contain monounsaturated fats, which helps raise the level of HDL (good cholesterol), and lowers bad cholesterol. Avocado also contains a compound called beta-sitosterol. This compound prevents your body from absorbing bad cholesterol in the other foods you consume. So not only does it lower the bad cholesterol you are already dealing with, it prevents you from absorbing more.
Be cautious in the amount you consume; avocado is high in calories so eat it instead of another high calorie food.
For more cholesterol fighting foods, check back tomorrow!
Read more:
Top Cholesterol Fighting Foods – Part I
Top Cholesterol Fighting Foods – Part II
Top Cholesterol Fighting Foods – Part III
Top Cholesterol Fighting Foods – Part IV