It may seem counterintuitive, but eating more fats can actually lower your cholesterol levels. Monounsaturated fats help lower LDL cholesterol. They are also high in omega-3 fatty acids, which can lower the level of triglycerides in your body. This lowers the fat in your blood stream and can prevent plaque buildup in your arteries. Studies have shown that eating just a handful of walnuts every day can lower your LDL cholesterol levels by 10%.
Lentils make a wonderful addition to any diet. They are high in folate, which acts by protecting your artery walls from damage. Lentils are also high in magnesium . Magnesium causes your blood vessels to relax, staving off heart disease and heart attacks. Enjoy lentils on top of salads or cooked into soups. Lentils are a protein source, especially for vegetarians. Buying lentils in bulk make this a heart healthy and wallet friendly purchase.
The whole legume family is a cholesterol friendly treat. Beans are packed full of soluble fiber, which has been shown to be correlated with lowered cholesterol levels. Studies are ongoing on the other health benefits of beans. The proteins are also thought to contribute to lowered LDL cholesterol. Eating 1.5 cups of beans 4 times a week can reduce your LDL cholesterol levels by 5-15% and cut your risk of heart disease too. Enjoy your beans in chili, in hummus, or as a delicious side dish.
This fatty fish has great nutrition and health benefits. Trout is very high in omega-3 fatty acids, which act by lowering your levels of triglycerides. This can lower your cholesterol and prevent heart disease. Other fish high in omega-3 fatty acids include salmon, tuna, and sardines. Make eating fish part of your weekly menu to enjoy the health benefits of lowering your cholesterol. Trout is an excellent main course dish, but it’s also great topping a fresh salad.
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