Home Diet and Weight loss Top 11 Cholesterol and Triglycerides Lowering Foods and Supplements

Top 11 Cholesterol and Triglycerides Lowering Foods and Supplements

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Cholesterol and Triglycerides Lowering Foods

Do you know why lower levels of your cholesterol and triglyceride in the blood are healthy for you?

It is because high (LDL) cholesterol or high triglycerides levels can probably increased your risk for developing heart disease and other health disorder. This is the best reason that you must keeping your cholesterol and triglyceride levels low or in the normal levels.

The following 10 dietary nutrients almost always work effectively to lower your triglycerides and cholesterol levels naturally, and they have solid scientific backing.

1. Salmon and oily fish + Omega 3

Salmon is extremely useful for health because it is rich in omega-3 fatty acids that are good for the heart and it’s health. Thus reducing the risk of heart attacks, strokes and high blood cholesterol. Fish such as salmon, sardines and herring help in raising the level of good cholesterol by 4%.

Because the recommended intake of fish, 2-3 times a week as a source of omega – 3 fatty acids, are rarely met. The capsules contain polyunsaturated omega – 3 fatty acids, which are not produced in the body naturally.

Omega – 3 fatty acids reduce the increased values of cholesterol, protects the heart from cardiovascular disease and is the best protection of the heart after sustained infarct and other shocks of this vital organ.

2. Spirulina

Consuming spirulina reduces the risk of suffering from heart disease, lowers cholesterol and strengthens the tissue of the heart.

Last year, more than 17 million people worldwide died of heart disease. Stressful lifestyle, and poor diet are leading to elevated cholesterol, elevated triglycerides are the major causes of cardiovascular disease, stroke, high blood pressure and arteriosclerosis.

Parallel studies in Japan and Germany shows that Spirulina successfully lowers cholesterol, reduces blood pressure and improves the cardiovascular system without adverse effects.

In Japan, at Tokai University a research was conducted on 30 subjects with elevated hostel, triglycerides and mild hypertension. They consumed 4 grams of spirulina per day and without having to change the usual diet. After eight weeks in all subjects, cholesterol was lowered by an average of 5%. According to this survey, it is concluded that Spirulina lowers cholesterol and relieves heart disease and reduces the index of arteriosclerosis.

3. Oat bran

The fiber found in oat bran bind the acids in the intestine and prevent the re-absorption of cholesterol. For breakfast, mix ½ cup oat bran 1 cup low-fat milk.

4. Nuts

Unilateral unsaturated fats (found in nuts, grains, etc.) have the lowest level of fatty acids and molecules that are the best three types of fat: poly – saturated fats, saturated fats and mono – unsaturated fats.

Nuts are the best way to enter the necessary healthy fats in your organism without remorse. Because fatty acids we get from nuts are natural and not chemically processed, they are extremely healthy for the heart.

5. Apples

Studies show that eating apples or drinking apple juice reduces bad cholesterol in the body. Apples are the perfect snack.

6. Black chocolate

This favorite product for many people is rich in antioxidants and herbal ingredients which lowers cholesterol. Antioxidants that are part of the black chocolate reduces damage to the blood vessels, and their activity in getting fatty liver. Experts claim that daily intake of 100 grams of dark chocolate will reduce the occurrence of cardiovascular problems by 21%.

7. Olive oil

Full of unsaturated fats, olive oil lowers “bad holeserol” and protects your heart from any diseases. Many studies have shown that men from Crete have a very good blood count, almost no case of a patient with heart disease and a good percentage of “good cholesterol” in the blood as a result of the frequent use of olive oil in their diet. Always select the cold pressed olive oil (EVOO) which is the least processed and use it as an effective replacement for sunflower oil and butter.

8. Flaxseed

The flax seed is full of Omega-3 fatty acids and fiber. Only a few seeds of flaxseed in your salad, soup or on your oatmeal for breakfast, can do so much for your heart.

9. Beans

A half cup of beans daily helps in lowering cholesterol levels by 8%. Try all kinds, because each supplies the body with one third of the daily requirement for fiber.

10. Soy

Soy reduces cholesterol and is an excellent substitute for meat because it is very rich in protein. When purchasing soy be careful for the contained amount of salt. The less salt, the better for your heart.

11. Red wine

Red grapes used for the production of red wine have a significant impact on the level of cholesterol. Two glasses of red wine a week can have many benefits.

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