11 Foods that Lower Cholesterol Fast and Lose Weight

Foods that Lower Cholesterol Fast and Lose Weight.

If you want to keep your heart healthy, you need to go in for regular exercise. The best way of doing this is by joining a gym or taking up some sport. Apart from this, you can follow a healthy diet to avoid high cholesterol levels.

Here are 11 foods that will help maintain healthy cholesterol levels. Add these foods to lower LDL cholesterol.

Oatmeal

Oatmeal is a great food to eat in the morning to kick start your metabolism and give you energy. It contains soluble fiber which helps to lower bad cholesterol. Research has shown that oatmeal can help lower bad cholesterol by as much as 14%. You can even add some berries to your oatmeal for added health benefits.

Beans

Beans are also a good low-cholesterol food that you should be eating every day because they contain protein and fiber. They will keep you full and satisfied throughout the morning so you are less likely to reach for something else.

Beans are especially rich in soluble fiber. Soluble fiber absorbs water and forms a gel-like material that helps slow down digestion, making you feel full longer after a meal. This is one reason beans are a useful food for those trying to lose weight. From navy and kidney beans to lentils, black-eyed peas, garbanzos, and beyond. beans are a very versatile food.

Barley And Other Whole Grains

Whole grains like barley, oats, and oat bran can lower the risk of heart disease. This happens because they are high in soluble fiber.

Eggplant

Eggplant is a good source of dietary and soluble fiber. A 100-grams ration contains 3 grams (g) of fiber. As the American Heart Association (AHA) emphasizes, fiber helps improve blood cholesterol levels.

It also reduces the risk of developing:

  • Heart disease
  • Type 2 diabetes
  • Stroke
  • Obesity

Okra

Okra or lady’s fingers is a warm-season vegetable. People cultivate all over the world.

Researchers have found that a gel called mucilage in okra can help lower cholesterol. This helps cholesterol leave from your body through your stool.

Nuts

Several studies indicate that eating almonds, walnuts, peanuts, and other nuts are beneficial to the heart. Eating 2 ounces of nuts a day can lower LDL by 5%. Nuts contain other nutrients that guard the heart in other ways.

All nuts are useful and appropriate for a heart-healthy, cholesterol-lowering diet, including:

  • Almonds
  • Walnuts
  • Hazelnuts
  • Brazil nuts
  • Pistachios
  • Pecans
  • Cashews

Vegetable Oils

Using liquid vegetable oils for example sunflower, canola, safflower, and others in place of lard, butter, or shortening when cooking or at the table helps lower your LDL.

Soy

In the past, eating soybeans and foods made from them, like tofu and soy milk, was believed to lower cholesterol consumption. Studies show that consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 7%.

Extra Virgin Olive Oil

Extra virgin olive oil has antioxidant and anti-inflammatory properties that can be very beneficial to cardiovascular, reduce LDL levels, and overall health.

Green Tea

Antioxidants in certain teas, for example, green tea, can be very beneficial to health.

Green tea consumption improved cholesterol levels and reduced both total and LDL cholesterol levels.

Dark Chocolate

Cocoa can be found in dark chocolate. It contains flavonoids. Flavonoids are a group of compounds in many fruits and vegetables. Their antioxidant and anti-inflammatory stuff can help your health in various ways.

However, try to eat dark chocolate products in moderation, because they are high in saturated fats and sugar.

Conclusion

A healthy diet can help you lower your cholesterol. In this article, we’ve provided some simple, easy-to-follow dietary changes that will help to keep your cholesterol in check. We hope these tips have been helpful! If there is anything else we can do for you.

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