Top 9 Foods to Maintain Your Cholesterol Level in Healthy Limits

How do you feel about lowering your cholesterol level by eating??! Yes it is possible if you watch the food you eat and chose it wisely. But you can never ever avoid your regular exercise.

These foods that lower your bad cholesterol –LDLs can prevent heart diseases too. All you have to do is, make a little change on your diet plan. And these foods are delicious too.

These foods can prevent your heart disease risks also.

Ok, let’s start talking about those foods right?

·         Go nuts: Not really, you don’t have to nuts to lower your cholesterol. Many nuts -- such as almonds, walnuts, hazelnuts, pecans, and pistachios -- seem to help lower triglycerides. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. Make sure the nuts that you eat are not salted. Salt is not that good for your health. Nuts are a good source of fibers also.

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·         Something fishy: It not that bad as it sounds like on your diet plan. Eating fatty fish can be much beneficial for your blood vessels as it contains omega-3 fatty acids. It can help you to lower your blood pressure also. Salmon can lower your bad cholesterol and it can enhance your good cholesterol. The American Heart Association now recommends eating at least two servings of fish every week, preferably fatty fish, by far the richest sources of fish-oil omega-3s.

·         Go for garlic: Garlic is one of the super food to lower your cholesterol. It is an anti inflammatory vegetable. Use raw garlic as it contains allicine which can lower your cholesterol by 4 to 6 percent.

·         Avocado – the fatty fruit: Avocados are a great source of heart-healthy monounsaturated fat. It can raise your good cholesterol HDL, Thus lowering your bad LDL. Too much of eating avocado may end up in weight gaining.

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·         Oat meal/ oat bran: Oat meal contains a loads and lots of soluble fibers. Soluble fibers can lower your cholesterol level. The soluble fibers prevent the absorption of bad cholesterol from intestines.

·         Olive oil:  olive oil contains monounsaturated fat which helps to reduce your LDL level. It has no effect on HDL. It is good for your heart. But it is not recommended to use olive oil in excess as it may increase your weight. Try using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits.

·         Let’s chocolate a bit: Yes dark chocolates can prevent your heart attack. It contains antioxidants. These flavonoid antioxidants work to keep blood platelets from sticking together and may even help keep your arteries unclogged. Say no to white chocolates. Research shows that about an ounce of chocolate a day increases good cholesterol and prevents bad cholesterol from oxidizing.

·         Soy: Used as a replacement for meat and cheese, soy foods help your heart by slashing the amount of saturated fat that you eat. Compounds in soy foods called isoflavones can help to reduce LDL.

·         Spinach: research suggests that just a 1/2 cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. It contains lots lutien which helps to keep our heart safe.

Remember that these foods cannot replace your exercise. Continue your exercise regularly.

Stay healthy and happy.

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