1. Beans
and lentils
Beans,
lentils and peas are good source of soluble fibre which helps lower cholesterol
levels. Beans and pulses are high in fibre, high in protein and low in fat.
Beans also contain lecithin, a nutrient that also helps in lowering it.
2. Monounsaturated fats
Avocados,
Peanut butter, Hazelnuts, Almonds and Pecans contain heart-healthy MUFA, which
helps lower Cholesterol levels. Olive and Peanut oils are also rich in monounsaturated.
3. Grains
and Oats
Soluble fiber found in oats and oat bran, barley, brown rice, helps lower Cholesterol. Soluble fiber binds to bile acids and cholesterol an helps their excretion. Beans, apples, carrots also contain soluble fiber.
4. Nuts
Nuts
contain plant sterols and monounsaturated and polyunsaturated fats, which lower
the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are rich
in heart healthy - fiber, Vitamin E and Selenium.
5. Fibre
in fruits
Apples,
Pears, Oranges and Grapefruit contain soluble fibre, which helps lower
cholesterol. Include other soluble fibre rich foods such as barley, apples,
pears, kidney beans...
6. Garlic
Eating
garlic regularly reduces LDL (bad) cholesterol and raises HDL (good) level.
7.Avocado
Avocados
are rich in oleic acid, a monounsaturated fat that helps lower cholesterol.
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