Eat your way to a healthy heart with these delicious superfoods
Food Remedies That Work
Snack on nuts. Drizzle a little olive oil on your salad. Dine on salmon. Nibble some chocolate—guilt free!
These, and more, eating strategies can help lower "bad guy" LDL cholesterol, maintain "good guy" HDL cholesterol, and help you reduce your risk of heart attack and stroke.
What follows are Prevention's choices for the top cholesterol-lowering foods. If you're already eating plenty of them, keep up the good work. If you're eating more high cholesterol foods, begin adding these alternatives into your diet today. For best results, remember to include these foods as part of a well-balanced diet and fitness plan.
From sweets to drinks, see all 12 foods that can improve your cholesterol.
What follows are Prevention's choices for the top cholesterol-lowering foods. If you're already eating plenty of them, keep up the good work. If you're eating more high cholesterol foods, begin adding these alternatives into your diet today. For best results, remember to include these foods as part of a well-balanced diet and fitness plan.
From sweets to drinks, see all 12 foods that can improve your cholesterol.
1. Oats
If you’re looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. Heart-Healthy Breakfast: Banish bland oats with this Blueberry Almond Oatmeal recipe from Flat Belly Diet.
2. Red Wine
Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL . Cholesterol-Lowering Dinner: Prepare this Red Wine with Chicken recipe any night of the week—only six ingredients required.
3. Salmon & Fatty Fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%. Omega-3-Rich Pasta Dish: Become a fan of fish with this delicious Penne with Salmon and Roasted Vegetables recipe.
4. Nuts
If you’re looking to lower cholesterol levels, research shows that you should get cracking! In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control—1.5 ounces is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks. Satisfying Snack: Sprinkle toasted walnuts onto this sweet yogurt parfait for an afternoon treat.
5. Beans
Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that adding 1/2 cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your day's fiber needs. Heart-Smart Speedy Supper: Get dinner on the table fast with this almost-instant black bean chili.
6. Tea
While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease. Better Beverage: Swap out your latte for black tea twice a week, or add brewed tea to this frosty, tea-infused dessert.
7. Chocolate
Ah, the sweet side of a heart-healthy diet: This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged. Guilt-Free Dessert: Whip up a batch of dark chocolate–covered strawberries for a heart-healthy treat.
8. Margarine
Love butter but hate the unhealthy fat that comes with it? Switch to a margarine with plant sterols, such as Promise activ or Benecol, to help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption. In April 2008, AJCN published a study that found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%. Side Dish Swap: Trade butter for Promise activ Light Spread in these whipped sweet potatoes.
9. Spinach
This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just 1/2 cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish. Superstar Salad: Start your meal with this spinach and mandarin orange recipe.
10. Avocado
Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), use them in moderation. Heart-Smart Soup: Try a new spin on a chicken soup recipe. Add spices and creamy avocado for a Mexican flair. Healthy Avocado Recipes
11. Garlic
Aside from adding zing to almost any dish, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for two to four fresh cloves a day. Very Good Veggie: Take a fresh spin on your basic green bean side dish by adding garlic and ginger.
12. Olive Oil
Good news: This common cooking ingredient can help your health. Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat! Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables. Perfect Pasta: Linguine pairs with tender scallops and crisp asparagus in a lemon and olive oil sauce for a healthy pasta dinner. 10 More Ways to Reduce Cholesterol 20 Heart-Healthy Comfort Food Recipes
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Healthwise: Suggest to avoid magarine because of the way they are formulated. To look up more into this subject.
