High levels of LDL cholesterol can cause cardiovascular disease, the leading cause of death in the United States. While exercise can help lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol levels, there are also certain foods that can lower the risk of developing cardiovascular disease and lower bad cholesterol levels:
1. Almonds
Just a handful of almonds has 9-10 grams of monounsaturated fat. These fats have been shown to lower both “bad” LDL cholesterol and total cholesterol. Eating a few almonds every day could cut your bad cholesterol levels by 10 %. Almonds are also packed with vitamin E that can help prevent the artery-clogging plaque.
2. Avocados
Some studies have shown that people who consumed 1 avocado per day had an average 17 drop in total blood cholesterol. Thanks to its high levels of ‘good’ monounsaturated fat, this fruit can help lower LDL and raise good HDL cholesterol levels. It also contains cholesterol-cutting beta-sitosterol.
3. Tomatoes
A recent study has found that eating tomatoes on a daily basis can cut the risk of cardiovascular disease by 30 %. Due to the high content of Vitamin C, potassium, and fiber, and lycopene,this vegetable can also help reduce bad cholesterol. Cooking tomatoes increase levels of lycopene. And a handful of tomatoes is enough to cover your daily potassium needs.
4. Chia Seeds
Chia seeds play an important in a heart-healthy diet. These tiny seeds are packed with alpha-linolenic acid and fiber which can help to lower LDL cholesterol, triglycerides, regulate blood pressure, increase HDL cholesterol and keep arteries clear. And even more, chia seeds can help you lose weight.
5. Asparagus
Incorporating asparagus into your diet can help reduce bad cholesterol. Asparagus is packed with vitamins including K, B1, B2, C, and E, fiber and minerals. Eating asparagus on a daily basis can reduce total cholesterol levels and the risk of heart disease. Try steaming your asparagus for maximum nutrition.
6. Oatmeal
Oats contain Beta glucan, a soluble fiber that absorbs ‘bad’LDL cholesterol, which your body then excretes. Beta glucan also has the capability to control bacterial infections in the body.The result is lower bad cholesterol. Numerous studies have found that oats have many health benefits.
Eating oats every day can cut cholesterol an extra 3 %. Plus, it can also reduce your blood pressure and help to prevent cancer.
7. Beans
Various studies have shown that eating beans every day (or peas, chickpeas, and lentils) can reduce your bad cholesterol by 5%. Beans have a significant effect on your heart. They can also reduce the risk of cardiovascular disease and can lower blood pressure in people with Type 2 diabetes and reduce the risk of cancer in the digestive tract.
8. Broccoli
Broccoli is loaded with vitamin K which can protect against arterial calcification or hardening of arteries. LDL cholesterol can lead to serious heart conditions. Insufficient vitamin K accelerates arterial calcification. This vegetable is also packed with fiber which helps to normalize blood pressure.Consuming broccoli every day can also help you lose weight.
