9. Extra virgin olive
oil
Olive oil (extra virgin) is filled with
antioxidants which are responsible for reducing LDL. They do not alter the
levels of HDL. To obtain a healthy heart, it is recommended to take two
tablespoons of this oil every day. Olive oil is a good substitute for cooking,
salad dressing or in other places where we generally use fats.
Note: Do not use light olive oil! It
does not meant it has low-calorie but that it has undergone much more
processing for the color to be lightened.
10. Nuts
Nuts are great source of foods that are
responsible for reducing cholesterol levels in the blood - especially walnuts,
which are rich in polyunsaturated fatty acids. Polyunsaturated fatty acids aid
the elasticity of blood vessels & normal health.
The other predominant nuts that are good
include almonds, hazelnuts, pistachios, pecans and peanuts (even though peanuts
are not nuts in reality, but are pulses). Thus said, one should not over-eat
nuts as they have high calories.
1.
It is good to
consume nuts instead of having foods that are high in saturated fats. Example,
as an alternative to grated cheese, eggs, or croutons in salads, you can add a
fistful of walnuts or almonds (crushed).
11. Onions
Red onions are of great use in treating
high cholesterol. Certain scientists have discovered that red onions aid in the
reduction of bad cholesterol and promote good cholesterol levels in one’s body.
In turn, this reduces the risk of exposure to heart diseases.
1.
Extract 2
tablespoon juice from onion and add 1 tablespoon of honey to it. Consume this
mixture once a day. Follow this for 2-3 weeks on regular basis.
2.
Take 3 tablespoon
of thinly chopped or grated onion and pinch of black pepper to cup of
buttermilk. Consume this mixture once a day or 4-5 times a week.
13. Tea
Tea, in both its hot or cold forms, is
rich in antioxidants. Several studies have proven that tea relaxes the blood
vessels and even prevent clots. Tea contains flavonoids which is helpful in
preventing oxidation of LDL (bad cholesterol), which paves way to the formation
of plaque on the walls of the arteries. Flavonoids are powerful antioxidants
which reduce the level of cholesterol and also aid controlling the blood
pressure.
14. Red Yeast Rice
Lovastatin is a primary ingredient in
red yeast rice. This is the same ingredient that is present in statins. Statins
are nothing but the drugs, that recommended by doctors to control cholesterol.
They are effective in reducing both LDL as well as triglycerides in one’s
blood. This indicates that the lovastatin present in red yeast rice has the
same effect as statins.
1. For high levels of cholesterol, it is prescribed to take
1200 to 2400 milligram of the supplement once (or twice) every day.
2. It has been proven that eating two to three grams of red
yeast rice every day (for 12 weeks) has helped to reduce the total cholesterol
level by 16% and LDL levels by as much as 22%.
15. Virgin Coconut Oil
Virgin coconut oils contain
medium-chain fatty acids, which reduces levels of bad cholesterol in one’s body
as they are mostly made of lauric acid.
Coconut oil in itself is around 50% lauric acid. Lauric acid aids lowering of bad cholesterol to a great extent and also defends against viruses & bacteria that cause innumerable illnesses and diseases. It increases levels of good cholesterol while lowering the bad cholesterol levels.
Coconut oil in itself is around 50% lauric acid. Lauric acid aids lowering of bad cholesterol to a great extent and also defends against viruses & bacteria that cause innumerable illnesses and diseases. It increases levels of good cholesterol while lowering the bad cholesterol levels.
1. Add 3-4 tablespoons of virgin coconut oil in your fruit
juice, Sprinkle it on fruit or vegetable salad.
2. Add Virgin Coconut Oil into
regular cooked foods or add it to fruit based smoothies.
3. You can also apply Virgin Coconut Oil on the skin for double
effect as moisturizer.
16. Soy
Isoflavones are present in soya beans.
These isoflavones act in the same way as hormones in human body – increasing
HDL levels and reducing the LDL levels. Soya beans are also full of soluble
fibre.
17. Apple Cider Vinegar
Apple cider vinegar contain
considerable amount of pectin that aid in regulating blood pressure and
lowering cholesterol.
1. Mix one tablespoon of organic apple cider vinegar and 1
tablespoon of honey in a glass of water. Mix well and drink this mixture 2-3
times a day. Follow this for 3-4 weeks regularly.
2. You can also add organic apple cider vinegar to carrot
juice, orange juice, grape juice, apple juice, and other vegetables juices too.
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