Healthy Diet Base Better choice for better life!
High level of cholesterol in the blood is one of the main causes of heart diseases. Fat plaques clog up the artery walls, causing blockages. These blockages could lead to stroke or heart attack.
Diet, lifestyle and genetic makeup contribute to a person’s susceptibility to high cholesterol. There are two types of cholesterol, HDL, and LDL. HDL is the good kind of cholesterol while LDL is the bad kind. In order to prevent the negative effects of LDL, you have to raise your HDL.
Your fight against bad cholesterol starts with a healthy diet and regular exercise. But if you don’t have the time or energy to exercise, you can prevent or treat high cholesterol by making better food choices. In today’s post, we are listing down foods that will effectively raise good cholesterol level in the body.
Oatmeal
Eating a bowl of oatmeal is the best defense against high cholesterol. Dozens of clinical studies found that consuming a daily serving of oatmeal lower both cholesterol and blood pressure levels. In one research, scientists found that there is a significant difference between participants who ate whole-grain oats and those who ate refined wheat cereal. They found that 73% of those who ate oats daily for 12 weeks either stopped needing medication to lower blood pressure or cholesterol or reduced the amount of drugs they are taking.
Garlic
A kitchen staple, garlic is renowned for its many health benefits. It contains potent anti-bacterial, anti-fungal, anti-viral and anti-septic properties. Garlic also helps keep the heart healthy and protects from certain cancers. By taking garlic extracts or tablets, you could also lower the cholesterol level in the blood. This is perfect for those who cannot stand chewing fresh cloves of garlic. We recommend starting with a low-level garlic tablet and gradually increase the dosage. This helps prevent digestive problems.
Celery
Did you know you can lower your cholesterol level by 7 points by eating a couple of celery stalks each day? According to the University of Chicago researchers, it only takes 2 celery sticks to bring down cholesterol level in the body and relax the artery muscle walls. If the artery muscle walls remain pliant, blood flows easily through the vessels. This prevents blockages that lead to various heart diseases.
Cold Water Fish
Cold water fishes develop a band of fat around their bodies to combat near-freezing temperatures. These bands of fat is a rich source of omega-3 fatty acids. Omega-3 fatty acids are beneficial compounds that keep the brain, heart and lungs healthy! These essential fatty acids also eliminate fat plaques that may clog the artery walls. More than a dozen of clinical studies found that those who regularly take fish oil supplements achieved a significant decrease in both blood pressure and cholesterol level.
According to the FDA, eating two six ounces servings of cold water fatty fish each week is enough to reap its heart-friendly benefits!
Broccoli
It’s no secret that eating your greens leads to a healthy, stronger heart. Boosting your broccoli consumption doesn’t just lower cholesterol in the blood. It also kills hormone-dependent cancer cells. Eat a serving daily and your cholesterol level will drop significantly. Broccoli contains powerful antioxidants, vitamins, and minerals. These nutrients help keep the blood vessels relaxed. It’s also rich in fiber that inhibits the absorption of fat into the bloodstream!