Top 12 Healthy Foods To Lower Cholesterol

High cholesterol continues to afflict countless of individuals. However, studies have now shown that high cholesterol can treat with some healthy foods.

The National Institute of Nutrition recommends that every individual should consume at least 300 g of vegetables (50 gms of green leafy vegetable, 200 gms of other vegetables and 50 gms of root vegetables) and 100 gms of fruit daily. We have listed the top 12 foods that will fight the evil.

1.Beans and lentils 

Beans and lentils are sky-high in fiber, a good portion of which is the heart-healthy soluble type. They’re also a great low-fat replacement for animal protein, which is often full of saturated fat. Beans can be incorporated into breakfast, lunch, dinner, and even snacks. For breakfast, make a burrito with scrambled egg whites, black beans, and salsa. At lunch, a bowl of lentil soup with a few whole grain crackers hits the spot. For dinner, skip the typical side dish of pasta, potatoes, or rice and try seasoned beans instead.

 

2. Grains and Oats 

Soluble fiber found in oats and oat bran, barley, brown rice, helps lower Cholesterol. Soluble fiber binds to bile acids and cholesterol and helps their excretion. Beans, apples, carrots also contain soluble fiber. Oatmeal is full of soluble fiber, which we know lowers LDL levels. Experts aren’t exactly sure how, but they have some ideas. When you digest fiber, it becomes gooey. Researchers think that when it’s in your intestines, it sticks to cholesterol and stops it from being absorbed. So instead of getting that cholesterol into your system — and your arteries — you simply get rid of it as waste.

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