High cholesterol levels increase your probability of having a heart attack or stroke. Making healthy choices and eating the right food can greatly improve your cholesterol levels.
Here are our top five superfoods that you can incorporate into your daily diet to lower your cholesterol and positively impact your health.
We all know the good benefits of Omega-3 fatty acids. They lower the triglycerides in your blood, improve heart rate, and ease inflammation. Chia seeds are chockful of this good stuff! Not only will you improve your cholesterol but you also receive antioxidants, protein, and lots of minerals.
Chia seeds are rich in insoluble fiber which acts as a sweeper of your intestines. It cleans them out helping you lose weight and keeping your cholesterol levels down.
Quinoa is a gluten-free whole grain that is high in protein and contains all of the nine essential amino acids. It has now become increasingly popular due to its very high nutritional value.
Quinoa is high in soluble fiber and has a low glycemic index. Soluble fiber reduces cholesterol levels and helps control your blood sugar levels.
Flavonoids in berries dilate blood vessels helping with circulation. Studies have shown that servings of strawberries, goji, and acai prevents plaque buildup and helps widen the arteries lowering the risk of stroke and cardiovascular disease. These berries are rich in antioxidants and phytochemicals. They are also packed full of nutrients like potassium, vitamin C, and vitamin K.
Eating 2 to 3 cups of berries a day can have a significant impact on your cholesterol levels. You can eat them fresh, incorporate them in salads or mix them in yogurts and smoothies.
This cruciferous vegetable is rich in folic acid and vitamin C. These nutrients are known to reduce heart disease, lower cholesterol, and help prevent heart attacks. Broccoli, kale, Brussel sprouts, bokchoy, and cabbage are included in this family.
These vegetables are also high in polyphenols known to have many disease-fighting properties. They can also reduce inflammation, fight cancer and lower your blood sugar.
BEANS AND PULSES
Beans are incredibly versatile, high in nutrients, and aids in many ailments. They are also inexpensive, easy to store and cook. Mung beans, pinto, chickpeas, and lentils are known powerhouses of protein. They are also very high in amino acids.
Amino acids are used to repair and build our muscle tissues. It is essential that we eat foods rich in amino acids daily for good health since the human body cannot make and store amino acids.
Beans and lentils are a good alternative source of protein since they are low in fat, high in fiber and a good source of iron.