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The World Health Organization says 2.6 million people die annually due to high cholesterol and over 29 million people are suffering from diseases related to it.
Considering that high cholesterol significantly increases the risk of heart disease, keeping cholesterol levels under control is particularly important.
Although many people are turning to prescription drugs to control their cholesterol levels, there is a more secure and permanent way of doing this: dietary change.
How to Reduce Cholesterol Naturally?
Read on to find our choices of 9 foods that will help to lower cholesterol and prevent heart disease
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Oats benefits
We all know that breakfast is an essential way of energizing your body for the day ahead. Why not multiply these energizing effects by eating oat?
Foods like oatmeal and oat based cereals have cholesterol-reducing properties, thanks to high fiber content. How much can oats reduce cholesterol? Up to 7%!
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Benefits of Green Tea
Green tea is particularly useful for lowering cholesterol because it is prepared from leaves that have gone through a shorter fermentation process.
The result is a higher concentration of antioxidants that can lower cholesterol, called catechins.
Read here: 15 Reasons to Drink Green Tea Every Day
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Benefits of Leguminous Plants
Yep.These leguminous plants full of nutrients are right for your heart, but why? Beans are rich in soluble fibers, which binds cholesterol in the digestive process and then propel them out of your body.
From red beans to lentils and white beans, these legumes are versatile, tasty and a vital ally in the fight against high cholesterol.
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Benefits of Nuts and Seeds
If you avoid consuming nuts because of their high-calorie levels, reconsider your decision.
A lot of researches show that nuts-including in this category walnut, peanuts, pistachios, hazelnuts, pecans, almonds and others-are rich in plant sterols that prevent the absorption of cholesterol.
Only a handful of nuts a day-up to 60 grams – is all you need.
Read more here: 7 Surprising Benefits Of Nuts
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What does an avocado do for your body?
Avocado is creamy, tasty fruit containing oleic acid, which not only lowers bad cholesterol (LDL) but gives a boost to the good cholesterol.
As if it was not enough, the avocado is full of fiber and beta-sitosterol, a phytochemical that helps to moderate cholesterol levels.
Read more here: 5 reasons to eat avocado!
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Benefits of Pears and Apples
People say that “an apple a day keeps the doctor away,” but pears are full of pectin and are very good too in this regard- especially when it comes to lowering cholesterol.
In fact, fresh pears are better than apples regarding the pectin content, which evacuates cholesterol from your body before being absorbed.
To maximize fiber intake, do not peel the pear: just wash it and eat it. Peaches, oranges, and bananas are also filled with this kind of beneficial fiber.
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What does a tomato do for your body?
If you like to eat a bowl full of pasta, pour plenty of tomato sauce over them to keep cholesterol under control.
Tomatoes are bursting with lycopene a vegetable compound that lowers LDL cholesterol.
Chopped tomatoes or tomato sauce, tomato soup and other dishes containing tomatoes, should be more often in your diet.
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What are the health benefits of eggplants?
Although eggplants could not be in your mind when you think of food reducing cholesterol, this vegetable offers plenty of health benefits, including controlling cholesterol levels.
In fact, some research has shown that the inclusion of eggplants in a dish lowers cholesterol by 30%, thanks to their high fiber content.
Okra falls in the same category of lesser-known vegetables that help fight cholesterol.
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Flaxseeds Benefits
Flax seeds are loaded with omega-3 fatty acids that reduce LDL cholesterol.
But flaxseeds also contain a unique form of fibers particularly beneficial for the heart called lignin.
Read more here: Omega 3 – importance and sources!
If you suffer from high cholesterol, do not turn to pills.
Instead, try these nine foods that provide a simple and delicious way to reduce your cholesterol naturally and have a healthy heart. But the best way to lower cholesterol is a completely vegetarian diet with no animal products at all!
Our body produces cholesterol that is important in the functioning of our body.
By introducing “alien” cholesterol in our body (when eating meat especially, as animals are also producing their own cholesterol), then we are dealing with a cholesterol surplus that is difficult to manage.
You can also read about 5 Benefits Of Proper Nutrition
Plants do not have cholesterol, and on the contrary, it fights cholesterol and actively helps in purifying the body.
I strongly believe this is the best method for you if you want to know how to reduce cholesterol naturally.
- Efficacy