Top 6 Foods that keep the Bad Cholesterol Away

It’s easy to do just that with the foods you choose to eat or not eat. Nibbling on hot dogs, full-fat cheese, or donuts can boost unhealthy, artery-damaging LDL (low-density lipoprotein) cholesterol.

Where as Grilling and dining on salmon, can raise the “Good” or HDL (high-density lipoprotein) levels.

These six options are prime food warriors in the battle against bad cholesterol, Yes you read it right if you want to lower your bad cholesterol these foods will help you out.

Eaten alone, most of these six foods will have a modest impact, but when eaten together, like in this Waldorf Salad, they build into a beneficial cholesterol-lowering plan that rivals medication. So just scroll down and get the solution here.

Oats:

Of all the whole grains, oats sport the highest amount of soluble fiber and according to studies just 5 to 10 grams of this soluble fiber can lower both total cholesterol and LDL or “Bad” cholesterol, It doesn’t matter what type of oats you eat, when it comes to soluble fiber. But steel cut oats have the lowest glycemic index because they’re processed the least.

How much you need: 1/3 cup of dry oats offers up 1.4 grams of soluble fiber, a good start toward a daily goal of five to 10 grams.

Olive Oil:

tablespoons of olive oil per day. The FDA recommends using it as a replacement for other fats like butter and any animal fat.

Cooking with barley may be uncharted waters for some, but this whole grain contains the same type of soluble fiber found in oats, making it a super healthy grain option. So it comes as no surprise that multiple studies document cholesterol lowering benefits to barley. Pearled barley, the variety found most commonly in supermarkets, is minimally processed and contains most of the bran and endosperm that is warrior food for bad cholesterol For even higher levels of fiber (but longer cooking times), you might want to try hulled or hulless barely.

How much is good: Each 1/2 cup of cooked pearled barley contains about one gram of soluble fiber small step toward a daily goal of 5 to 10 grams.

Salmon:

High levels of omega-3 fatty acids or researchers refer to as fish oils make salmon a warrior food when it comes to improving levels of HDL, or “Good” cholesterol.

In a study from the Western Human Nutrition Research Center, HDL levels shot up 10% when volunteers (all with normal lipid levels) ate a salmon-rich diet for 20 days.

American Heart Association advises eating fish twice per week, particularly fatty varieties like salmon, sardines, mackeral, and albacore tuna etc.

Rich in plant-based omega-3 fats, both flaxseed and flaxseed oil are used to reduce total cholesterol and LDL, or bad cholesterol-lowering abilities of this little brown seed are more pronounced in men, lowering their cholesterol level nearly 10%. And many use the seed to promote good digestion and also relieve in constipation.

Preliminary research says that 10 to 30 grams of flaxseed, about 1 to 4 tablespoons may offer some protection against breast cancer it’s a blessing for women.

How much is good: 1 to 2 tablespoons per day seems like a good place to start. Just keep in mind, seeds need to be ground in order to be digested.

Apples:

Over the last few decades many reports suggest that polyphenols, antioxidant compounds found in apples and apple juice, may help inhibit the oxidation of LDL or “Bad” cholesterol. Apples are also a good source of soluble fiber and have roughly the same cholesterol-lowering abilities as oats isn’t great.

How much is good: Dare we say “an apple a day” is a good place to start. Better yet, maybe the new mantra should be an apple at every meal