Have you ever known that for each 10% drop in your cholesterol level, the risk of having a heart attack increases by 20% to 30%?
Cholesterol is also an essential fat that we all need for several bodily functions, but recent studies have revealed that more than 70% of people have an increased level of it.
Fortunately, it is never too late to lower your cholesterol level and without any disturbing medication. Healthy nutrients remain the best solution for such severe issue, without doing this move, you will get stuck in a vicious circle of health problems instead of a tasty victory.
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#1 – Pomegranate
Pomegranates have amazing results on the human body in general. Whether you prefer the arils or the juice, it effectively controls the cholesterol by reducing its development.
Recent clinical studies have found that the pomegranate juice can decrease plaques in your arteries, and reduces high blood pressure, which demolishes the risk for heart issues or cardiovascular problems.
#2 – Chickpeas
Besides being a strong source of protein, chickpeas are also a good choice if you need to decrease your cholesterol level. Studies have found that pulses like dried peas, lentils, beans, and chickpeas can considerably lower bad cholesterol to 5%, and therefore the risk of a heart
attack or high blood pressure.
Eating a bowl of any type of beans such as navy, kidney, pinto, and chickpeas can improve your health and reduce the cholesterol level up to 15% in 7 weeks.
#3 – Plum
Snatching a plum to snack on from time to time is a tasty way to keep your cholesterol under control. The fruit contains an unlimited number of benefits and vitamins, it improves digestion and cardiovascular health, boosts the skin health, increases the immune system, defeats free radicals and of course lowers cholesterol.
Recent studies have proved that eating more than three servings of plum fruit every week decreases to a great extent the risk of having a heart attack by 35%.
#4 – Whole-Grain Cereal
Whole-grain cereals are an excellent resource of fiber that is extremely beneficial especially as a breakfast meal. A fiber-rich diet can lower the risk of having type 2 diabetes, heart issues, obesity, and stroke. It also improves blood cholesterol levels and will help you preserve a healthy weight.
Whole-grain cereals include corn, rye, oats, wheat, and barley. Doctors recommend eating
fiber-rich food, especially for breakfast since it binds with cholesterol and improves its excretion in order to reach the arteries.
#5 – Oats
We can’t speak about fiber-rich food without mentioning oats. Having a bowl of oatmeal for breakfast will absolutely improve your cholesterol; also it will make you more energetic and fully satisfied till lunchtime. You can add some strawberries or a banana in order to increase the amount of soluble fiber nutrients to your morning meal.
#6 – Kamut
Kamut is an ancient grain that has amazing powers to control your cholesterol level. Recent studies have proved that people who regularly eat food made with Kamut have a remarkably decreased cholesterol and blood pressure levels compared with others who don’t.
A single cup of cooked Kamut gives 6.7 grams of dietary requirements that significantly decrease the risk of having obesity, heart disease, stroke, hypertension, diabetes, digestive disorders, and high blood cholesterol according to 2009 Nutrition Reviews.[td_block_ad_box spot_id=”custom_ad_1″]
#7 – White Beans
White beans provide the same beneficial proteins of chickpeas that absolutely defeat high cholesterol level. Nutrition Reviews have proved that white beans are a fiber-rich source that helps to lower bad cholesterol and fat levels in your blood.
It also contains phytosterols which are a great source of resistant starch and Trans fat-free which improves your triglyceride and cholesterol levels.
#8 – Coconut
We all share the same passion towards coconut that makes us feel like we are in a charming tropical paradise. However, this amazing fruit has several major health benefits not only for your cholesterol level in particular but also for your health in general.
Many studies have proved that eating the fruit can reduce heart disease, and bad cholesterol level; besides, the Coconut oil is considered among the best nutrients for the skin and the hair, and it is also a tasty food ingredient. [td_block_ad_box spot_id=”custom_ad_1″]
#9 – Tart Cherries
Cherries are generally delicious, but there are some extra special vitamins in tart cherries. This amazingly tasty fruit can decrease uric acid levels which prevent up to 30% gout.
Also, tart cherry juice is a perfect remedy for gout pain or any similar disease; it is extremely popular as a source of melatonin which helps to prevent breast cancer, beat insomnia, and reduce stress. [td_block_ad_box spot_id=”custom_ad_1″]
#10 – Garlic
Besides being an important source of zinc, garlic is a major item that should be included in the list of foods that decrease cholesterol. It remains a super ingredient that need to be present at any dish.
Recent researchers have found that garlic helps to stop the early stages of artery-clogging plaque by preserving cholesterol fragments from attaching to artery walls. It also reduces the bad effects of infection and blood pressure.