An unhealthy diet is one of the main causes of high cholesterol levels. But we have good news! The famous Dr. Oz recommends 10 foods that lower cholesterol and protect the heart.
If you have high cholesterol (or if you want to prevent such a situation), one of the first things you should do is carefully examine your diet. Are you consuming foods that can lower cholesterol? Are you trying to avoid those that lead to high levels of bad cholesterol (LDL)?
If not, Dr. Oz recommends 10 foods that lower cholesterol and should not be missing from your shopping list. Additionally, if you raise your good cholesterol levels, you will feel about 3.3 years younger if you are a man and about 0.6 years younger if you are a woman.
1. Almonds
Almonds are very effective in reducing cholesterol in the blood. These foods, rich in unsaturated fats, can increase levels of good cholesterol (HDL) while reducing levels of bad cholesterol (LDL). Moreover, unsaturated fats can prevent the oxidation of bad cholesterol, thus helping to reduce the number of heart disease cases. You only need a few almonds (10) to benefit from all their nutritional properties.
2. Foods Fortified with Phytosterols
Producers of orange juice try to make this food more appealing, which is why they have added phytosterols (with strong properties in reducing bad cholesterol levels). An impressive number of studies have shown that an intake of about 2 grams of phytosterols in the diet each day can reduce LDL cholesterol by up to 8%. Other foods fortified with phytosterols include milk, cheese, soy milk, and bread. Sunflower seeds, fennel seeds, celery, and pistachios also contain phytosterols.
3. Olive Oil
This oil is a true superstar of nutrition, rich in antioxidants and monounsaturated fats that help lower bad cholesterol without affecting the level of good cholesterol. The benefits of olive oil are explained by its high content of polyphenols, which act both as antioxidants and anti-inflammatory agents. You need 2 tablespoons of olive oil per day to enjoy its heart benefits.
4. Steamed Asparagus
A salad or a plate of raw vegetables is a good choice if you want to improve your diet, but steaming can help enhance the cholesterol-lowering properties of certain vegetables, such as asparagus. Other vegetables that become healthier after being steamed include okra, beets, carrots, eggplant, green beans, and cauliflower. Nutrition experts believe that steaming these vegetables helps reduce bad cholesterol in the blood.
5. Oatmeal
If you start your day with a bowl of oatmeal, congratulations! Among all whole grains, oats are the best source of soluble fiber that reduces cholesterol by decreasing the ability of blood cells to remain inside the walls of blood vessels. The daily required dose should be 10 grams of soluble fiber. A quarter cup of oatmeal at breakfast provides 5 grams of fiber. If you add a diced banana, you gain an additional 3 grams of soluble fiber.
6. Pinto Beans
This food, rich in soluble fiber, helps reduce levels of bad cholesterol in the blood. A recent study showed that people who consumed half a cup of dried pinto beans (about 2 grams of soluble fiber) reduced their bad cholesterol levels by approximately 8% in just 12 weeks. (Be careful if using canned beans; rinse them well to remove excess salt.)
7. Blueberries
Blueberries are considered a superfood by many nutrition experts. One reason they are so appreciated? They are rich in antioxidants, which can contribute to heart health by reducing bad cholesterol levels. Additionally, blueberries help clean the walls of arteries, lowering the risk of a stroke. Consume them fresh, dried, or frozen to maintain their benefits.
8. Tomatoes
Consume these foods rich in lycopene daily for a few weeks, and you will reduce your bad cholesterol levels by up to 10%, according to recent studies. Researchers believe that the lycopene in tomatoes inhibits the production of bad cholesterol and stimulates the breakdown of fat cells in blood vessels. You need to consume at least 25 mg of lycopene daily for it to take effect. Specialists recommend daily consumption of a glass of tomato juice or a bowl of tomato soup.
9. Avocado
Avocado is a food that should not be missing from your kitchen. If you have any doubts, know that it is a food rich in monounsaturated fats that reduce bad cholesterol and triglycerides while increasing good cholesterol levels. Moreover, you will love the creamy aroma and texture of this fruit (yes, avocado is a fruit!). You can consume it in guacamole, add it to sandwiches and salads, or enjoy it as a perfect snack between meals.
10. Dark Chocolate
If you are a fan of chocolate, we have good news. Study after study confirms that it is one of the healthiest foods, with numerous benefits. Dark chocolate is rich in flavonoids, antioxidants that help lower cholesterol. Moreover, it contains oleic acid and monounsaturated fats found in olive oil. A small piece of dark chocolate daily is enough to quickly reduce excess cholesterol. Choose a bar of dark chocolate with over 70% cocoa to enjoy all its benefits!
