Low-density lipoprotein (LDL) cholesterol has been shown to increase health risks including cardiovascular disease. Therefore, it is important to keep your LDL cholesterol within the recommended range. One of the easiest ways to protect your health is to eat foods which lower the amount of LDL in your bloodstream. Below is a list of cholesterol reducing foods which can easily be incorporated into your diet.
Spinach contains an abundance of carotene which has been shown to reduce cholesterol. Eating 1/2 cup of cooked spinach three times a week will significantly improve your health. If you prefer raw spinach, try a healthy spinach salad. To increase the benefits of a spinach salad add some mandarin oranges and red onions. The pectin in the mandarin oranges lowers cholesterol, and the quercitin in onions has been shown to prevent damage to your artery walls.
Garlic is known for its many beneficial properties. But did you know that it also helps remove cholesterol and prevent blood clots? Experts recommend eating one clove of garlic per day. To incorporate into your diet simply roast a clove of garlic and make some scrumptious garlic bread.
Olive oil can be used in many different dishes including salads, pasta and vegetables. Olive oil can replace many cholesterol raising fats including butter. Make a simple vinaigrette use 3 parts olive oil to 1 part vinegar. For a delicious pasta dish combine 1 pound cooked pasta, 1/2 cup extra virgin olive oil, 4 cloves of chopped garlic and 1/2 cup fresh chopped parsley.
Nuts, especially peanuts, contain vitamin E as well as folic acid. Vitamin E protects your arteries from the damages associated with cholesterol, while folic acid has been shown to reduce homocysteine levels. Increased homocysteine levels has been linked to an increased risk of both heart and blood vessel diseases.
Beans provide soluble fiber which help lower cholesterol. Beans can be incorporated into your daily diet by using several different recipes. One of the easiest ways to use beans is to make a bean salad. Combine several of your favorite beans with green peppers, onions, celery, oil and vinegar. This bean salad will keep for up to 5 days in the refrigerator, making it a simple side dish for your meals.
One glass of red wine a day will increase your good cholesterol while lowering your bad cholesterol. Too much of a good thing can cause more harm than good; therefore, it is important to drink in moderation.
Tea contains many wonderful properties including catechin. Catechin has been shown to protect your artery walls by lowering your bad cholesterol while increasing your good cholesterol. White, green or black teas all contain catechin, so choose your favorite and drink up!
Apples are known to promote good health including reducing cholesterol and protecting your heart. Apples contain pectin and flavonoids; both of which reduce cholesterol. The best way to eat apples is to eat them raw; however, cooked apples will also benefit your health.
Incorporate the aforementioned cholesterol busting foods into your diet to help lower your bad cholesterol while maintaining your good cholesterol. It is easy to include these foods into your diet when you have the knowledge of how to properly use them for the maximum benefit.