Cholesterol Level – 16 magical ways to control it

Your cholesterol level is probably one of the most important factors that are used by doctors to determine your health. The higher your cholesterol level is, the higher the risk related to heart diseases.

In essence, if you have a high level, then you can have a heart attack at any moment. You can be subjected any type of cardiovascular disease.

But this is not all, you can also have liver cancer and other major health issues.

This is exactly why I decided to give you 16 magical ways to reduce your cholesterol level and get your body to thank you for this.

These are much better than medication and are really healthy for you. I am sure you’ll enjoy these!

1- Cocoa or dark chocolate 

cocoa and dark chocolate to fight bad cholesterol level

Dark chocolate is a great superfood that can do wonders to your cholesterol.

Any dark chocolate that contains 60 percent of cocoa, then you are on a winner.

The highest the percentage of cocoa, the better for you.

It has been scientifically proven that such a high percentage of cocoa will keep your cholesterol level low.

The reason is that it is full of excellent antioxidant that simply fights bad cholesterol.

So, if you like chocolate, aim to eat 50 grams a day towards 4 pm. This is the time your body needs it the most. You’ll get fantastic results.

2- Almonds to reduce your cholesterol level

almond

Almonds are clearly a top class superfood when it comes to fighting cholesterol.

Experts agree that by just eating half a cup of almonds per day should reduce your bad cholesterol level by 10%.

You may ask why this little nut can do such wonders.

Well, the answer is simple. Almonds are full of vitamin E and flavonoids. These two compounds prevent artery-clogging plaque to form and therefore keep cardiovascular failure at bay.

Important note you must take into account: Avoid almonds that have been salted. These are really bad for your hypertension.

3- Fight cholesterol with green tea

Green tea to fight bad cholesterol level and LDL

As weird as it can sound, a cup of green tea is full of active antioxidants that can help you with getting rid of artery-clogging plaques etc.

It is not only good for your cholesterol, but scientists have clearly documented that green tea can protect your body from free radicals.

In fact, this tea provides you with compounds that will relax your body.

It is also really good for weight loss.

4- Avocados for cleaning your arteries

avocado

Avocados are full of fat. So many people think that this fat is bad for them and will not eat avocados.

Well; they are wrong!

Scientists have studied this fruit, and have defined that it is full of monounsaturated fats. It has oleic acids too.

These two compounds prevent the build up of bad Low-density lipoprotein (LDL) and improve the High-density lipoprotein (HDL).

Overall, this fruit is really good for your overall health. It contains a lot of folates which help to keep your heart healthy.

So, if you were not sure whether this fruit is good for you, then I hope I convinced you to change your mind.

5- Plant sterols

Plant sterols to fight bad cholesterol level and LDL

You need sterols or stanols to help you fight LDL. These two are compounds that you can find in plants and standard product that we use daily.

The compounds help your body to reduce its absorption of LDL.

For instance, you can eat margarine. You can also drink orange juices, eat yogurt, etc.

These are foods that are full with sterols. If you do consume these regularly, then you’ll reduce your LDL level. Be careful of not eating yogurt full of sugar.

You can find alternatives to natural sterols such as supplements. Click on the below picture if you want to know more.

Sterols

6- Lentils and beans

Lentils and beans to fight bad cholesterol level and LDL

These two foods are full of soluble fiber, mineral, protein, and vitamins. As such, they are really good to fight bad cholesterol.

They are very cheap to buy, easy to cook and children love them, especially lentils.

So, there is no excuse. You can eat them, get a good cholesterol level and prevent risks of heart diseases.

7- Salmon and other fatty fish

Salmon and fatty fish to fight bad cholesterol level and LDL

I do not think I need to tell you about this. But I feel it is important to know that fatty fish such as salmon are rich in omega 3 fatty acid.

This fatty acid is really beneficial in fighting bad cholesterol.

If you can eat fatty fish, then you’ll control your cholesterol, your blood pressure and you’ll reduce the risk of developing blood clots.

You do not need much of it. If you can eat it twice a week, then you’ll enhance your health.

8- Soy

vegan soy to fight bad cholesterol level and LDL

Here is a weird one. Think of this, you just need 15 grams of soy in your daily diet to reduce bad LDL by 6%.

I guess this is a no brainer. 15 grams = 6% less LDL. What are you waiting for?

Soy superfood is low in saturated fat. This is why it is proven to improve cholesterol levels.

You can find this ingredient in a number of your daily intake such as soya milk, soya type dessert, yogurt, soy meat, etc.

9- Olive Oil to fight bad cholesterol level

Olive oil to fight bad cholesterol level and LDL

Olive oil is one of my favorite. It is full of monounsaturated fatty acids.

As mentioned above, fatty acids can help balance your cholesterol levels.

So aim to eat salads with olive oil.

Also, try to replace your cooking oil with this super oil.

Olive oil has properties that will help you with weight loss and keeps your heart healthy.

10- Eggplant or aubergine help with LDL

Eggplant fight bad cholesterol level and LDL

If you eat eggplants on a regular basis for, say about a month, then you’ll improve your cholesterol levels.

You can make them in some nice brochettes with a bbq.

You can roast them, stuff them, or grilled them with a toast. Just eat eggplant. They are really good for you.

I eat them in salad after I grilled them and to make sure that I maximize their benefit, I add some nice olive oil on top of them.

11- Spinach

Spinach to fight bad cholesterol level and LDL

Spinach is good for your body and they are good for your heart too.

So, if you can, try to eat half a cup of spinach twice a week. This is not really difficult in a salad.

They contain lutein pigment.

The pigment that you find in this veggie fight the cholesterol in your arteries. So eat without moderation. Here is a recipe for a spinach cake.

12- Garlic to reduce LDL

garlic

I love garlic and so you should.

Garlic adds some very nice flavor to any meal or roast.

But the best thing about garlic is that it wards off LDL cholesterol problems.

It is also really good in fighting the build up of blood clots. And finally, it reduces your blood pressure.

The best way is to eat about 2-4 cloves daily of this nice ingredient.

13. Tomatoes

tomato

Another very powerful fruit full of antioxidants.

To be more precise, the antioxidant you find in tomatoes is lycopene.

Lycopene is really good against bad LDL cholesterol. It is also good to fight free radicals.

So eat plenty of salads with tomatoes, eggplant and olive oil. This is the perfect optimum method to reduce your cholesterol level. Don’t forget to add a little bit of avocado.

14. Alcohol

I do not like to speak about alcohol as it is one those things that people read about and use as an excuse to consume a large amount of it.

In fact, I do not drink alcohol at all because I have plenty of other options that performs the same things. I gave you 15 of these here without including alcohol.

However, I had to include it so that the post is complete. I was even tempted to not include it.

Yes, a glass of any beverage that contains alcohol can help your cholesterol level effectually.

NOTE that I said ONE glass. Not many. So as much as it can be good for you, it can also be bad for you.

Important note: Over consumption of alcohol is not recommended. It may increase heart disease.

15- Blueberries

blueberry

Fresh blueberries are really good for your LDL as it contains a lot of the most appropriate antioxidant. So if you like them, just add a couple in your cereals in the morning.

You can also blend them and make a nice smoothie.

Note that it will take a bit of time to get your cholesterol level down. So in order to improve it, you need to persist with your diet.

There is no shortcut to this.

The antioxidant it contains is better known as pterostilbene. Pterostilbene stimulates your blood cells and as such will break down cholesterol and fat.

Eating blueberries will, therefore, reduce the risk of cardiovascular disease.

16- Oats and Barley for LDL

Oats and barley to fight bad cholesterol level and LDL

This is the last one of the super magical food.

Both barley and oats are full of beta glucan.

The glucan is a soluble fiber. When you eat these, some form of a gel builds up in your stomach. This gel will prevent your body to absorb bad cholesterol as it will bind in your intestine system.

So, when you eat these, the cholesterol has no were to get to your heart and arteries and will be flush. This is just great as you’ll enjoy eating either of these fibers and make your body happier at the same time.

Conclusion

I have given you 16 magical superfood that can help you reduce your cholesterol level. You have no excuse not to chose one or two of these and add them to your daily diet.

If you feel this is a little expensive, then I can tell you that there is a way. Use lentils, beans, and oats as well as barley as well as tomatoes and eggplants. We do not have to forget spinach.

All of these ingredients are not expensive and as such; you can enjoy a healthy meal with plenty of ingredients that fight bad cholesterol.

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See you soon in another Omigy post.

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