14 Underrated Foods That Halved My Cholesterol Levels

Are you tired of struggling to lower your cholesterol? I was, too, until I discovered a surprising solution — food! Yes, you heard it right. Certain foods can work wonders in slashing cholesterol numbers in half. Here are 14 unexpected foods that transformed my cholesterol levels and can do the same for you.

Oats

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First on our list is none other than the oats. You can enjoy them for breakfast with fruit. You can also eat them with various dishes. Stacked with soluble fiber, they are nature’s broom as they sweep away cholesterol from our bloodstream. I start my day with a warm bowl of oats to enjoy its taste and heart health benefits.

Nuts

Often fooled by their small size, we underestimate how beneficial nuts can be to our overall health. They are rich in unsaturated fats, which is why they can lower LDL cholesterol, which is bad cholesterol.

In addition, nuts have many nutrients, such as plant sterols and antioxidants. These nutrients further contribute to better cholesterol levels and overall heart health.

Beans and Legumes

While you may not think much of beans and legumes, they are stacked with soluble fiber, reducing the LDL cholesterol that builds up in arteries and causes heart diseases. Additionally, they’re rich in saturated fats and packed with proteins and nutrients like magnesium, potassium, and folate, making them essential for good heart health.

Avocado

Avocados are a creamy and delicious way to keep our hearts healthy. They contain plenty of monounsaturated fats, which raise HDL cholesterol levels while keeping LDL cholesterol levels in check. Furthermore, the presence of fiber, potassium, and antioxidants in avocados also ensures better heart health.

Fatty Fish

Fatty fishes like salmon, trout, and mackerel contain omega-3 fatty acids that lower triglycerides, reduce inflammation, and protect the heart from diseases. That is why experts suggest consuming them twice a week.

Moreover, these fishes are abundant in high-quality protein, vitamins, and minerals like vitamin D and selenium, contributing to a healthy heart. It is essential to consume the wild varieties of these fish and avoid the farmed ones since they have fewer nutritional benefits.

Garlic

We’ve been considering garlic only as a flavor enhancer. However, after some research, I found it to be an impressive cholesterol watchdog. It contains sulfur compounds like Allicin, which enables garlic to reduce LDL cholesterol while boosting the production of HDL.

The anti-inflammatory and antioxidant properties of garlic further ensure improved cardiovascular function and a lowered risk of heart disease. You can incorporate garlic into your diet, mixing it in dips for easy consumption.

Olive Oil

Considered a staple in Mediterranean cuisines, olive oil comes stacked with monounsaturated fats — particularly oleic acid — which increases HDL cholesterol while lowering LDL cholesterol levels. Beyond being enjoyed in various ways, it also contains antioxidants like polyphenols and vitamin E. This enables the olive oil to protect the heart and improve its functions.

Dark Chocolate

We’ve often heard that chocolates are bad for our health, but not this one. Dark chocolate with a high cocoa content contains flavonoids, an antioxidant that improves cholesterol levels and supports heart health. Additionally, polyphenols found in dark chocolate lower blood pressure, improve blood flow and reduce inflammation. All of these contribute to a healthy heart.

Green Tea

Teas and coffees are all good but don’t come near the benefits of a cup of green tea. The abundant antioxidants, notably catechins in green tea, help lower cholesterol levels and shield the heart from diseases. Additionally, catechins have anti-inflammatory and anti-thrombotic properties, making green tea good for the heart.

Soy Products

Another delectable way of slashing cholesterol levels is by consuming soy products like tofu, tempeh, or edamame. These products are rich in plant-based proteins, fibers, and phytoestrogens called isoflavones.

The soluble fiber lowers the LDL cholesterol by preventing it from being absorbed by the bloodstream. At the same time, the isoflavones maintain cholesterol levels and improve blood vessel function.

Spinach and Kale

Our green friends, spinach and kale, are great for a healthy life. They are rich in antioxidants and soluble fiber, which lowers LDL cholesterol and contributes to a healthy heart. Additionally, vitamins A, C, and K, as well as minerals like potassium and magnesium, make them a good choice for anyone looking to improve their cholesterol levels and overall health.

Berries

Tasty and colorful berries burst with flavors and nutrition. Whether strawberries, blueberries, or raspberries, each comes packed with flavonoids that maintain cholesterol levels and reduce inflammation. Furthermore, berries also contain vitamins C and K, manganese, and other micronutrients that benefit the heart.

Turmeric

Turmeric not only adds flavors to the meals but also has several health benefits. It contains curcumin, ensuring the LDL cholesterol is checked, and the heart is protected from diseases.

In addition, turmeric also has anti-inflammatory, anti-cancer, and immune-boosting effects, making it invaluable for overall health.

Apple Cider Vinegar

Apple cider vinegar, a tangy yet delicious condiment, has surprising health benefits, including—but not limited to—lowering cholesterol levels. It contains acetic acid, which lowers LDL cholesterol and improves HDL cholesterol levels. Moreover, it also lowers blood sugar levels and promotes weight loss, which makes it essential for a healthy heart.

Conclusion

Thanks to these 14 surprising foods, I could slash my cholesterol levels in half and provide my body with vitamins and minerals to improve the health of both my heart and my overall body.

We often fail to notice that the small changes now have a significant impact later in life. That is why you should incorporate these foods into your life and see substantial improvements in your cholesterol levels and overall well-being. Your heart will thank you!