Statistics collected by the Centers for Disease Control and Prevention (CDC) show 33.5% of American citizens have raised cholesterol levels. The figures also show that of those, only one in three of them have the situation under control. It is not good and popular prescription drugs, statins can cause side effects that are so uncomfortable it may feel as if “out of the frying pan, into the fire.”
Fortunately, there are other ways to lower cholesterol. One of the ways is to avoid unhealthy food choices. Another is to make healthy food choices by adding several cholesterol-lowering foods to your diet, and it is not hard to do. In fact, just a bowl of oats every morning might be all that is needed.
Top 5 cholesterol-lowering Foods
1. Oats
Love them or hate them, oats are good for you. They provide energy-giving carbohydrates and are high in natural fiber. One fiber (β-glucan) is particularly interesting because it lowers bad cholesterol levels. In fact, some experts believe that just 3g of beta-glucan may be sufficient to lower bad cholesterol levels by 5-10%.
2. Grape Seed Extract
Grapes are high in antioxidants that can increase the overall health and protect against the effects of dangerous “free radicals” that some food. Their ability to do well is not there, though, because the nutrients that follow grapes are believed to strengthen the cardiovascular system and the number of studies show grapes are also major cholesterol-lowering diet can reduce bad cholesterol level my 20%.
3 Nuts
Nuts are naturally high in polyunsaturated fatty acids can reduce bad cholesterol. So if you are looking for a cholesterol-lowering food that can be eaten on the go that you have permission to jump up and down and going nuts. Eating as little as 40g of nuts a day can also significantly reduce the risk of heart attacks and strokes, and walnuts are known to be particularly useful for blood vessels.
4. Avocado
Avocados are also a cholesterol-lowering food and prowess in this regard has been scientifically proven by researchers at Pennsylvania State University (USA).
The volunteers were divided into three groups. One group was given a low-fat diet and the other was given a moderate-fat diet. The third group also received moderate fat diet, with the only difference is that they received avocado as well. At the end of the study data showed that the group that was given avocado was significantly lower cholesterol levels than eight of the other two groups.
5. Olive Oil
Olive oil provides a mixture of antioxidants that can lower bad cholesterol levels without disturbing the good cholesterol. So a little olive oil used as a salad dressing can be very beneficial to health and healthy alternative for those who are planning to prepare a stir fry or other fried dish.
Concluding Thoughts
The above are just five of cholesterol-lowering foods, but there are many more and just a few small changes in diet could make a big difference to health. So what are you waiting for? Make changes for the better. Do it today.
