To be healthy and to live happily – that is the motto of our present! Millions of people around the world strive to maintain a healthy diet and to be satisfied with themselves and the world. And nobody wants that, right? Unfortunately that’s easier said than done. That’s why we want to dedicate our contribution today to healthy eating. More specifically, let’s show our readers healthy foods that lower cholesterol. Because controlling your blood lipid levels is an important part of healthy life. High cholesterol is a disease symptom caused by bad eating habits and too much stress. High cholesterol levels can cause fatty deposits to accumulate in arteries and blood vessels. This limits the blood circulation and causes high blood pressure. This can lead to coronary heart disease, which can be a precursor to heart attacks or strokes.
Healthy diet is a prerequisite for healthy and happy life
High cholesterol can be caused by a variety of factors. Your age, gender and genetics play an important role in the risk of high cholesterol. Your weight, your diet, your daily activities and your stress levels can also lead to high cholesterol levels. Fortunately, all of these factors are controllable through lifestyle changes.
Healthy nutrition can not only help, it can do wonders! And we want to prove that to you in the following!
Without medication, but through healthy eating, you can lower your LDL levels
When we say or write cholesterol, it sounds inaccurate and even generalized. It is important to distinguish between good and bad cholesterol. High-density HDL or lipoprotein is called good cholesterol. This is a very useful cholesterol that is high in the body. Poor cholesterol is known as LDL or low density lipoprotein. The total cholesterol level should ideally be between 100-200 mg / dL for an adult. Values between 200 and 240 mg / dL are referred to as borderline. I hope that’s not the case with you. We now want to show everyone how to lower cholesterol without medication or a major dietary change. Now comes the list of the best foods that lead to the permanent lowering of LDL levels.
If you like to eat eggs in the morning at breakfast, this will not lead to high cholesterol levels
- Healthy diet includes eggs
It is already undisputed that the healthy diet with high blood lipid levels necessarily eggs included. Physicians and nutrition specialists argued for many years about whether you can eat eggs at breakfast with elevated LDL levels or rather none! Some studies have found that eating yolk can increase cholesterol levels. However, there have been studies that have shown that eating yolk can lower high cholesterol by increasing good cholesterol. Many people forget that increasing HDL cholesterol can reduce the risk of heart disease and balance cholesterol levels. Eating a whole egg every day can do wonders.
A handful of nuts is always better and healthier than snacking on something sweet
- Walnuts are healthy
It may seem contradictory, but eating more fats can lower your cholesterol. Monounsaturated fats help lower LDL cholesterol. They are also rich in omega-3 fatty acids, which can lower blood levels of triglycerides. This lowers the fat in your bloodstream and can prevent deposition in your arteries. Studies have shown that consuming just a handful of walnuts every day can lower your LDL cholesterol by 10%.
A right variety of lens varieties that must be part of the healthy food of every family
- Lentil and bean consumption lowers cholesterol levels
Lentils are a wonderful addition to any diet. They are rich in folic acid, which protects the arterial walls from damage. Lentils are also rich in magnesium. Magnesium causes your blood vessels to relax and prevent heart disease and heart attacks. Enjoy lentils in salads or cooked in soups. Lentils are a protein source, especially for vegetarians.
Which type of bean is your favorite? They all taste good!
The whole legume family is a cholesterol-friendly treat. Beans are full of soluble fiber, which has been shown to correlate with lower cholesterol levels. The other health benefits of beans are under investigation. It is also believed that the proteins contribute to reduced LDL cholesterol. If you consume 1.5 cups of beans 4 times a week, you can lower your LDL cholesterol by 5-15% and reduce the risk of heart disease. Enjoy your beans in Chili con carne in humus or as a delicious side dish.
Do you like to eat fish?
- Eating healthy means eating fish often!
The trout is a fat fish and brings us great benefits in terms of healthy nutrition and best health. Trout is very rich in omega-3 fatty acids, which cause your triglycerides to fall. This can lower your cholesterol and prevent heart disease. Other fish rich in omega-3s are salmon, tuna and sardines. Make delicious and wholesome fish dishes part of your weekly menu, and the health benefits of lowering your cholesterol levels will often be noticeable. Trout can be cooked or roasted, grilled or breaded. It is important how it is prepared so that its health-promoting properties are well preserved. From this you can also prepare a fresh salad, combined with vegetables and rice or corn, for example. Oh, that tastes delicious!
Include the spicy tuber in your diet!
- Garlic is a part of a healthy diet
Garlic has a very specific smell and is therefore either loved or hated. But it is a valuable addition to many dishes. Some studies have found that eating garlic (at least 2 toes a day) can lower LDL cholesterol while keeping HDL cholesterol at a good level. The studies found that the more garlic eaten, the more health benefits one could derive from it. That’s not difficult to do, because garlic goes well with many dishes. You can use the spicy tuber when cooking every meal, in salads and dips, and whenever you want to eat something spicy.
An apple a day keeps the doctor away!
- Eat apples and stay healthy
There is a saying that one apple a day can keep the doctor away, and this applies to your cholesterol. A recent study found that consuming just one apple a day for one month lowers LDL cholesterol by 40%. Apples contain many soluble fiber that can rid the body of excess fats. This healthy fruit is also rich in antioxidants polyphenols. But the citrus fruits are also very, very useful for those who want to lower their cholesterol through healthy eating. These fruits are leaders in the fight against high cholesterol, because they contain many vitamins and fiber. They promote digestion, form bile acids in the intestines and remove them from the body. In order to produce the liver again, she resorts to the LDL from the blood. To achieve this effect, you need to eat two citrus fruits a day – for example, a grapefruit and an orange!
You can eat ripe strawberries in between
- Strawberries are an amazing superfood
If we are already writing about fruits, we do not have to forget about two other natural cholesterol-lowering drugs, strawberries and avocados. The strawberries are amazing Superfood , They have a surprisingly healthy effect and their regular consumption leads to a constant lowering of the cholesterol level. Enjoy strawberries fresh for maximum health benefits. Fruits Strawberries contain fiber that can further improve cholesterol levels.
A dip with avocado is healthy and tastes good!
- Avocado – the exotic miracle worker for our health
The avocado is a true and great miracle worker for your heart and cholesterol levels. Avocado is full of oleic acid, a monounsaturated fat. Oleic acid is known as omega-9 fatty acid. Avocado is one of the highest natural sources of oleic acid, with macadamia nuts second. Studies have shown that oleic acid can reduce LDL cholesterol by inhibiting the process of converting fat into cholesterol. Enjoy avocado in moderation, because its high fat content makes it a high-calorie food.
Who is a lot of asparagus, has no high blood lipid levels
This delicious fresh vegetable is a popular side dish because it combines well with any meal. Asparagus is not only a favorite food of the Germans, but can also help you lower the cholesterol levels. It is rich in insoluble fiber which gives it its stringy texture. Steamed asparagus not only tastes good, it is a super healthy food. You can enjoy this without hesitation at breakfast, lunch or dinner!
Muesli with blueberries and banana slices tastes delicious in the morning!
- Muesli in the morning for a healthy start to the day
Oatmeal is a staple that warms the stomach of many people around the world in the morning, especially in the cold months. It not only provides enough energy for a good start into a busy day. Your cereal breakfast combats LDL cholesterol. The soluble fiber has a positive effect on your intestinal flora by attaching itself to the cholesterol in your intestine and removing it from your body before it is absorbed. One study found that eating oatmeal with other cholesterol-lowering foods has the same effect on cholesterol levels as prescription drugs.
Is muesli with blueberries your favorite breakfast in the morning?
But as we wrote at the beginning of this article, this is about healthy food, not medicine! Healthy food, lots of fish, fresh fruits and vegetables with reasonable and regular consumption can lead to a reduction in cholesterol levels. If you’re concerned about the topic in any way, you can try a new diet that includes these foods. You can not go wrong with that. On the contrary, your cholesterol levels will be lower at the next blood test!