Remember the days you could eat anything you wanted and not worry about your health? When you were younger, you didn’t even think about reducing cholesterol levels.
Heck you probably didn’t even know what triglycerides were!
Nowadays, it’s not quite that easy. You’re constantly thinking about ways to maintain or reduce cholesterol levels, take care of your triglycerides, and support overall heart health.
After all, your doctor never lets you forget how important it is every single time you go to see him.
Although mainstream cholesterol guidelines are often laughable, if your own numbers aren’t where you’d like them to be but you’re worried that maintaining healthy cholesterol levels will doom you to a bland and tasteless diet we’ve got great news.
It’s simply not true!
In fact there are some delicious nutritious foods that you can work into your diet that you not only will love eating they could help keep your cholesterol smack dab where you want it—in the normal zone—with every single bite.
7 foods to help keep your cholesterol healthy
Reducing cholesterol levels by eating delicious foods? Yes, please!
It turns out healthy doesn’t have to mean bland.
Avocados sometimes get a bad rap because they’re high in fat. But that just comes from a misunderstanding about nutrition. What you need to know is that they’re high in healthy fat, the kind that can help with reducing cholesterol levels instead of raising them.
Just don’t make the mistake of eating them in guacamole with high (bad) fat corn chips. Instead, use avocado as a sandwich spread, in salads, as a veggie dip or simply sliced with a sprinkle of sea salt.
While for some folks beans can have a “side effect,” the benefits of beans far outweigh the potential gassy episode they might bring on. Beans can help with reducing cholesterol levels so well that one study showed that simply adding a half cup of them to your daily diet could slash LDL cholesterol levels by up to 8%.
What do you know? Beans really are good for your heart!
You may not have heard of gooseberries, or amla, before, and that’s a shame.
First, these unique little berries pack a tasty sweet-tart punch and are a great addition to desserts, chutneys, and jams. But second, they can help reduce LDL cholesterol levels without lowering your HDL, or “good,” cholesterol levels.
In fact, when it comes to overall heart health, it’s nearly impossible to beat gooseberries. And although they can be tough to find here in the United States you might be able to score some at your local Farmer’s market. They’re also often available in the frozen foods section in Indian grocery stores. Or if you have a green thumb why not plant some in your own garden?
If you enjoy watching the game with a bowlful of nuts at your side, you’re in luck. Those same nuts are helping you reduce cholesterol levels. Nuts are packed with the healthy fats you want more of in your diet.
In one study, people who ate walnuts reduced their LDL cholesterol levels by more than 9 percent! So go ahead and replace your cheese puffs and potato chips with healthy nuts, sprinkle them on your salads, and you can even crush them up and use them as a coating for a healthier version of chicken strips.
How would you like to start your day with a hearty, delicious breakfast and lower your cholesterol levels at the same time? You can do just that with oatmeal.
It works like this – the soluble fiber in oatmeal prevents some of the cholesterol from being absorbed into your blood stream. Cholesterol that isn’t absorbed in the blood stream can’t clog your arteries.
But skip the sugary pre-sweetened kind and opt for whole-grain organic steel cut instead. Try tossing in some berries (like those gooseberries we spoke of earlier), nuts or banana slices for variety.
It’s really the omega-3 fatty acids that are found in delicious cold water fish—such as salmon, herring, and halibut—that we’re after. Studies show omega-3s can help support healthy cholesterol levels. In fact, Inuit Eskimos who get a ton of omega-3s in their fatty fish heavy diet typically have increased HDL (good) cholesterol levels and lower triglycerides.
Plus, they’re known for supporting and promoting heart health. Replace other, less healthy fatty foods with your favorite fish a couple times a week and see the results in your cholesterol numbers!
7. Plant sterols:
Like omega-3 fatty acids, plant sterols are a component of foods rather than the foods themselves. However, since they’re the component that can help you maintain healthy cholesterol levels, it makes sense to focus on them.
Plant sterols are plant compounds that have been shown to reduce LDL cholesterol levels. They occur naturally in some foods such as wheat germ, lentils, dried beans, walnuts, almonds, sunflower seeds, pumpkin seeds, pecans and many vegetables. But usually in such small amounts that it’s admittedly tough to get enough of them by diet alone to get the heart and cholesterol effects you’re looking for.
However, you can now find some juices and yogurt drinks that are fortified with plant sterols so you can get a helpful amount without going crazy on the wheat germ. Check your local health food store for them. Since they could help reduce LDL cholesterol levels by up to 15 percent, sources of plant sterols are definitely worth finding.
Interested in lowering your cholesterol?
On the one hand, lowering your cholesterol levels with food is easy. It doesn’t get much simpler than oatmeal in the mornings.
On the other, let’s be honest, few us make the right food choices all the time.
Which is why we were excited to find that our friends and affiliates at BestHealth Nutritionals have developed a solution for supporting healthy cholesterol levels even when we don’t always reach for the right foods.
Turns out, we’re not the only ones looking for an easier way to get the benefits of gooseberries and plant sterols in our diets!
Now, thanks to Provicor, you can get the advantages of amla and plant sterols even when you can’t track them down. But that’s not all you get. The folks at BestHealth Nutritionals have developed a comprehensive, scientifically-backed formula shown to support your heart with five of the very best ingredients—including fatty acids and potent enzymes—to support healthy LDL, HDL, and total cholesterol.
Click here to learn more about Provicor including the special superstar ingredient that’s so impressive that one doctor—the chairman of The Wellness Institute at the highly respected Cleveland Clinic—has stated he now takes it himself every single day. Promoting healthy LDL cholesterol levels and achieving heart health has never been easier!
We believe that everyone has good ideas about how best to care for our loved ones and ourselves. Many of our contributors are doctors that have spent their life’s work invested in the health and well being of the human body and mind. Some have spent their lives tirelessly researching health and the human body, developing new vitamins and products dedicated to making people healthier.
Others are ordinary people that have natural family cures passed down from generations, or discovered an inexpensive home remedy out of necessity or even by accident.
So Healthier Talk not only offers professional advice and solutions, but also provides much sought after natural family cures and at-home remedies, right at your fingertips!
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