Cholesterol is a steroid fat found in your blood, but not many people know that you need it for the proper functioning of your cell membranes fm2017 건조스킨 다운로드. Luckily, your body makes all the cholesterol you need – the problem is often a diet that gives us too much, and high levels of cholesterol have been shown to increase the risk of stroke and heart disease.
Including cholesterol-lowering foods into your diet is one natural way to manage your levels – here are a few champion cholesterol-busters:
- Monounsaturated fats. Substituting saturated animal fats and other high cholesterol foods with healthier fats such as olive oil, almonds, pistachios, walnuts, olives, avocados is a big step towards drastically reducing your LDL cholesterol.
- Bran and whole grains, such as oats, barley, brown rice, have been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol numbers.
- Garlic. Studies show that less than half a clove of raw garlic a day can lower your cholesterol by 9-12%. Raw garlic is best and can be added as a garnish on soups and sandwiches, or to olive oil salad dressings.
- Lycopene Foods. Lycopene is the carotenoid pigment that gives fruit and vegetables their red colour – so you’ll find it in watermelon, guavas, tomatoes, pawpaw and ruby grape fruit, among others. While the jury is still out on how much lycopene affects cholesterol directly, it’s thought to promote heart health, and fresh fruit and vegetables are good on any level.
- Dark chocolate. Cocoa flavanols in dark (not milk) chocolate have been shown to reduce cholesterol by 2-5%.
Include these foods on a daily basis, cut down on salt, find some regular exercise that you enjoy and – just like that – you’re already on your way to a better, healthier life.