1.Apples: Apple pectin is a soluble fiber that helps draw cholesterol out of the system. In most articles, I found the apple number one food for reducing the high cholesterol.
Green apple is the best. My doctor recommends my husband to take 2 green apples per day.But, it's not Easy to take 2 green apple everyday. Since they are very sour in taste. So, I take one green apple with one sweet banana, in this way you can get rid of the sour taste.
Suggestion: Make a fruit salad with green apple,banana or pears with a pinch of salt and olive oil.
Suggestion: Make a fruit salad with green apple,banana or pears with a pinch of salt and olive oil.
2.Beans: Beans and vegetables are an excellent source of soluble fiber and high in vegetable protein.
Suggestion:By properly combing beans with brown rice, seeds, corn, wheat you can create a complete protein. Properly combined beans become an excellent substitute for red meat protein that is high in saturated fat.
Suggestion:By properly combing beans with brown rice, seeds, corn, wheat you can create a complete protein. Properly combined beans become an excellent substitute for red meat protein that is high in saturated fat.
3.Brown Rice: The oil in whole brown rice, not its fiber, lowers cholesterol. Brown rice can be combined with beans to form an inexpensive complete protein low in saturated fat. In addition, this whole grain also supplies good doses of heart-healthy fiber, magnesium and B vitamins.
4.Cinnamon: A study published in the journal Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type-2 diabetes. It also reduces triglyceride, LDL, the bad cholesterol and the total cholesterol level.
Suggestion: Use cinnamon in your tea or in making sweet desert.
5.Garlic: Garlic contains the chemical allicin, which has been shown to kill bacteria and fungi, and alleviate certain digestive disorders. It also lowers the blood-clotting properties of blood.
Suggestion: Use chopped or mashed garlic in your chicken,salmon fish or pasta.
6.Grapes: The LDL lowering effect of grapes comes from a compound that grapes produce normally to resist mold. The darker the grape, the better.
Suggestion: Make a fruit salad with grapes,apple, blueberries and banana with a pinch of salt and olive oil.
7.Oats: Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. 5 to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber — enough to lower your cholesterol.
8.Salmon: The major health components in salmon include: Omega-3 fatty-acids and protein. These components have a favorable cardiovascular effect. The American Heart Association recommends that people include at least two servings of fish/week, particularly fatty fish (salmon, tuna, mackerel, sardines, anchovies and herring), in their diets.
Suggestion: Use garlic powder and olive in your preparing your salmon.
Suggestion: Use garlic powder and olive in your preparing your salmon.
9.Soy: The top health promoting components in soybeans are isoflavones and soluble fiber. Isoflavones act like human hormone that can lower LDL cholesterol and raise HDL cholesterol. All soy products (soybeans, soy nuts, tofu, soy milk, etc.) are complete proteins.
10.Walnuts: Walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement within just four weeks. A cholesterol-lowering diet with a little less than 1/3 of a cup of walnuts a day may reduce LDL cholesterol by 12%.
Suggestion: Intake walnuts with raisins and other fruits or with any dessert. It's not always easy to take all alone.
Suggestion: Intake walnuts with raisins and other fruits or with any dessert. It's not always easy to take all alone.
11.Olive Oil: Olive oil can reduce your LDL and maintain your HDL (good cholesterol). You can choose to cook with olive oil, use it as salad dressing and substitute butter with it. Extra virgin olive oil has the most benefit because it is processed less and therefore contains more antioxidants.
Suggestion: Use olive oil in almost everything like in salad,fish or in chicken.
Suggestion: Use olive oil in almost everything like in salad,fish or in chicken.
12.Broccoli: Broccoli is plentiful in soluble fiber, which does wonders for high cholesterol.
Suggestion: Make broccoli chicken or use broccoli as a side dish beside salmon.
13.Avocado-- Unsaturated fats in avocados help lower the risk of diabetes and heart disease.
Suggestion: Make guacamole with fresh avocado.
Suggestion: Make guacamole with fresh avocado.
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