9 foods that lower cholesterol
Maintaining healthy cholesterol levels is essential for cardiovascular health and general wellbeing, but it can be difficult to know which foods are doing you good and which are doing you harm. According to Heart UK, these 9 superfoods are proven “cholesterol-busters”, which lower levels of LDL (or “bad”) cholesterol.
- Oats contain wholegrains and the soluble fibre beta-glucan, which if consumed each day can help lower cholesterol levels.
- Barley is a low fat, low GI whole grain which, like oats, is an excellent source of beta-glucan.
- Soy is fortified with sterols and stanols, and just 15g a day can reduce cholesterol levels by six per cent.
- Walnuts, as long as they are unsalted and eaten in moderation, can cut your risk of heart attack and stroke and lower LDL levels by up to 10 per cent.
- Apples contain the soluble fibre pectin, which becomes a gel when interacting with water, clings to LDL cholesterol and prevents its absorption, potentially lowering levels by up to 10 per cent.
- Beans and other legumes are great sources of fibre, which helps remove excess cholesterol.
- Rapeseed oil is a fantastic alternative to other oils high in saturated fat. It contains healthy monounsaturated fats, omega-3s and minimal amounts of saturated fat.
- Avocados are packed with monounsaturated fats and are proven to keep LDL levels low.
- Spinach and similar leafy greens contain the antioxidant lutein, which has been found to lower bad cholesterol levels by preventing fatty deposits clogging in the arteries.
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