Green Tea
Tea is widely used all over the world particularly in Asian countries and you may have been wondering why for some time now.
In reality, drinking tea as part of lowering cholesterol has always been controversial but there has been a lot of clinical studies showing the significance of tea in our diet.
Firstly, tea contains antioxidants and essential nutrients which are beneficial for fighting cancer-causing substances in our body.
Green tea contain flavonoids which help in reducing low density lipoprotein (LDL cholesterol).
Also, in another scientific study, consumption of about 120 ml to 599 ml of green tea a day for a whole year is significant in dropping the risks of hypertension by a total of 46% and about 65% when you consume 600ml per day.
Oats and Barley
These whole grains are on top of the best sources of soluble fiber as they block our body’s ability to absorb cholesterol and helps lower LDL by 5 to 10%.
It is recommended to take 10 to 25 grams of oats or barley a day.
Barley and other whole grains are high in magnesium which helps lower the risk of having diabetes type2 by 19%
Almonds and Seeds
Whether you just sprinkle it on your dish or eat it as it is, almonds help lower cholesterol because it (specially its skin) contains substances that prevent LDL from being oxidized.
Almonds is an excellent source of nutrients that helps in decreasing LDL cholesterol.
It contains biotin, Vitamin E, manganese, monounsaturated fats and fiber.
To help lower your bad cholesterol, make almonds part of your grocery list.
It is high in HDL cholesterol that fights the bad fat. It is also great to know that almonds reduce the risk of heart diseases and diabetes.
Avocado contains monounsaturated fat that have been found to significantly lower the LDL level and help increase the body’s HDL.
You can eat it the way it is or make a shake out of it.