Experts used to think that dietary cholesterol, found in animal-based foods like egg yolks and prawns, raised total blood cholesterol levels. However, new studies have shown that this isn't true.
One thing that we do know for sure is that certain foods - think avocados and almonds - can help manage or improve your overall cholesterol profile and reduce your risk of heart disease. Here are four top cholesterol-lowering foods…
Four foods that lower your cholesterol naturally
Oats are one of the most well-known cholesterol-lowering foods. One Thai study that gave people with high cholesterol either oatmeal or rice porridge every day for four weeks found that those who ate oatmeal experienced a 10% reduction in their LDL – that’s the bad type – cholesterol and a 5% slash in total cholesterol.
A body of research has tied pulses – the umbrella term for beans, lentils and peas like chickpeas – to healthier cholesterol levels. A study published in the Canadian Medical Association Journal
found that eating a three-quarter-cup of pulses daily lowered LDL cholesterol by 5%. It may not sound like much, but it’s a very significant drop!
According to the Heart and Stroke Foundation, the average South
African has a heart age eight years older than the real age
Are you walking around with a heart that's
If your heart is older than your chronological age, you could be at risk of
a heart attack or stroke.
But fear not, your heart isn’t doomed to early retirement. Because this
one nutrient your body doesn’t produce could help turn back the clock of
It’s a simple, yet long exploited, secret the Japanese have been using for
thousands of years…
to find out what it is!
In a Pennsylvania State University study, researchers put overweight
adults on a low-fat
diet without avocado or a moderate-fat
diet with avocado. While the low-fat diet reduced LDL cholesterol by 7 mg/dL, the moderate-fat diet produced even better results. While the non-avocado eaters had a 8 mg/dL reduction in LL cholesterol, the avocado group had a 14 mg/dL reduction.
A study published in the Journal of Nutrition
found that heart disease
patients who consumed 10 g almonds – that’s about eight almonds – before breakfast every day had significantly better HDL cholesterol levels. After six weeks, their good cholesterol values were between 12% and 12% higher compare to the baseline level. By week 12, they were 14% to 16% higher!
Make sure you include these four foods in your diet to keep your cholesterol levels in check.
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