Super Foods to Maintain Good Cholesterol

Five Super Foods for Healthy Cholesterol

Super foods are powerful dietary ingredients that can help you to maintain control of your cholesterol. These ingredients are nutrient-rich whole foods, which with regular consumption, may help to fight LDL (bad) cholesterol and promote HDL (good) cholesterol. High levels of LDL cholesterol are known to cause life-threatening diseases including artherosclerosis, heart attack, stroke, or pheripheral artery disease. By adding various super foods to a balanced diet, you may significantly reduce your chances of developing these conditions, while maintaining healthy cholesterol levels.

Super food Groups For Better Cholesterol

Soy Foods

Soy foods are naturally low in saturated fat. Although studies have found that it contains minor abilities to lower cholesterol, its ability to maintain healthy HDL levels is quite significant. Soy contains special proteins that impact how the body regulates cholesterol. To experience its benefits, replace animal fats with natural soy protein in moderate amounts.

Oats and Barley

Oats and barley contain a soluble fiber called beta glucan. Studies have shown that this soluble fiber reduces harmful LDL levels by forming a gel that binds to the cholesterol, allowing it to be eliminated from the body through waste. It is recommended that you consume 3g of beta glucan daily.

Nuts

Rich in protein, vitamins, plant sterols and heart healthy fats, nuts are a powerful ally against cholesterol. A study of nurses consuming 5oz or more daily showed that they had a 35% lower risk of heart disease than women who rarely ate them. Nuts that are beneficial for boosting healthy cholesterol include walnuts, almonds, hazelnuts, pecans, pistachios, pine-nuts, and peanuts.

Fruits

A fruit-rich diet is excellent way to maintain your cholesterol, due to its high fiber and high nutrient content. Fruits like apples, strawberries, blueberries and bananas are high in soluble fiber which binds cholesterol for removal from the body. Pomegranates, red and purple grapes, grapefruit and kiwi are all considered heart healthy fruit for their LDL lowering and HDL promoting capabilities. Their rich sources of vitamin C and antioxidants also promotes heart health by protecting the arteries.

Vegetables

Naturally low in unsaturated fat and high in vitamins, vegetables are a powerhouse for healthy cholesterol. All vegetables are rich in plant sterols, which prevents the absorption of cholesterol into the blood stream. Kale, avocado, brussel sprouts, spinach, and broccoli are especially heart healthy due to their high fiber nature.