Most of us are aware that eating less burgers, fries, pizzas and fried foods helps to improve our heart, and our overall health.
However, eating more healthy food options can do more than just reduce cholesterol levels, or keep the heart healthy. Eating healthy foods also helps to improve skin tone, strengthen the immune system, sharpen our eyesight, and lower the risks of getting a heart attack or stroke.
The consumption of fruits and vegetables, especially vitamin-C rich fruits and green leafy veggies, has also been found to offer a protective effect against stroke and other coronary heart diseases.
Here is our list of the best foods to lower bad cholesterol.
1: Kiwi Fruit and Avocado
Avocados are delicious and creamy, and they are also good at reducing LDL, or bad cholesterol, as well as regulate blood pressure. Avocados are also rich in plant sterols, soluble fiber, monounsaturated fats and minerals, which are all part of a healthy diet.
The kiwi fruit is also a low-key but hardworking fruit that’s good for the heart. Kiwi has a high potassium content, which helps in regulating blood pressure. It’s also a fruit that’s low in sugar too, for the added benefit.
2: Leafy Greens Are Heart-Healthy Items
Leafy greens are good at enhancing your body’s immune system. They’re also good at keeping your heart in good shape, since they help reduce plaque build-up in the arteries, and also aid in reducing blood pressure levels.
Leafy greens like kale, Swiss chard, spinach, lettuce, broccoli, cauliflower, collard greens, mustard greens other dark green veggies are good sources of calcium, vitamins and other antioxidants.
These greens are also good sources of Omega-3 fatty acids. Add fresh greens to your sandwich, taco or pizza, or sprinkle them in your soup and salads for to help lower your cholesterol levels.
3: Citrus Fruits
Citrus fruits like orange lemons, grape fruit, lime and tangerine, are excellent sources of vitamin C, folic acid, soluble fiber, minerals and antioxidants.
Many doctors believe that eating at least one orange per day can help reduce the risks of stroke by as much as 25 percent. Citrus fruits are also help reduce blood pressure levels, bad cholesterol and triglyceride levels.
4: Tea Helps Protect the Arteries from Damage
Whether green, black, white or any type, tea can help protect your arteries from high blood pressure and other harmful elements. By drinking at least two cups of tea per day, you actually help reduce the risks of having a stroke or heart attack by 40%.
Drinking tea also helps you lose weight, and strengthen the teeth too. Choose unsweetened tea instead of the usual commercial ice tea brands.
While these are our top picks, a colorful diet rich in fruits and vegetables helps to keep the doctor away, and also allows you to live a longer and more active life.
Make sure that you serve between three to five servings of fruits and veggies each day, and slowly increase your consumption as you get comfortable with your healthy eating meal plan. If you can build up a healthy diet of these foods, you’ll find your cholesterol back on track in no time.