Super Foods for lower Cholesterol

Worried about High Cholesterol?  Here are some ‘Super Foods’ which can help you lower your Cholesterol.

Eating a handful of Mixed Nuts is the easiest way to manage cholesterol. About 65 grams of nuts including walnuts, almonds, peanuts, pistachios and macadamia per day can increase your HDL cholesterol and improved the HDL: LDL ratio by 8.3%

Packed with sulfur-containing antioxidants, Garlic plays a crucial role in regulating cholesterol levels. A study showed that participants having three fresh cloves of garlic everyday had boosted their good cholesterol (HDL) by 23 per cent in one month

Eating Brown Rice may be a better choice than White Rice because it has an ingredient that protects against high blood pressure and atherosclerosis. It is also a good source of fiber and helps lower cholesterol levels in the body.

The monounsaturated fats in Avocados have been found to lower “bad” LDLs and raise “good” HDLs, especially in people with mildly elevated cholesterol. Slice avocados into sandwiches and salads or mash with garlic, lemon juice and salsa for a terrific guacamole.

Barley makes a great substitute for rice, adds depth to soups and is terrific combined with dried fruits, nuts and a little oil and vinegar for a hearty salad

Change up your meals by adding Beans and Lentils (along with more whole grains and vegetables) to the menu. Experiment with beans in soups, salads, and dips. Tuck them into burritos, lasagnas and casseroles.

Dark Chocolate contains Polyphemus that prevent oxidation of cholesterol and improves lipid profile in individuals with high cholesterol. Dark Chocolate can increase HDL levels by 13.7 % which will help lower the ‘Bad Cholesterol’.

Adding Oats to your breakfast if you have high cholesterol is a good idea. Oats are a rich source of fiber that contains beta glucans which interfere with the absorption of bad cholesterol and  boost good HDL cholesterol levels