According to World Health Organization, Cardiovascular diseases (CVDs) take the lives of around 17.9 million people every year, that’s 31% of all global death cause. The factors that normally trigger these diseases are tobacco use, physical in activity, too much consumption and harmful use of alcohol and lastly, unhealthy diet.
Food that we consume might contain cholesterol, such as meat, poultry and full-fat dairy products. These food contains saturated and Trans fat, that actually cause your liver to make more cholesterol than it normally would. Cholesterol is normally produced by the liver to help our body build new cells, produce hormones and insulate nerves- too much cholesterol in the body though, causes a high risk of heart disease.
When you have too much cholesterol in your blood, “bad cholesterol” to be specific, it might build up in the walls of your arteries, a process called atherosclerosis, a heart disease. This happens when the arteries become narrowed and blood flow to the heart muscle slowed down or worst, blocked. If the oxygen that the blood carries to the heart is insufficient, you might suffer chest pain or if the blood supply to a portion of the heart is totally cut off by a blockage or “plaque”, the result would be a heart attack.
There are 1.1 billion adults who have raised blood pressure and less than 1 in 5 have it under control. So it is so important to find out what your cholesterol numbers are. There are two types of cholesterol present in our body, the “good cholesterol” (high-density lipoprotein or HDL cholesterol) and the “bad cholesterol” (low-density lipoprotein or LDL cholesterol), it is important to distinguish both types, hence improving good cholesterol level helps sweep away bad cholesterol from entering into your bloodstreams. If you have high bad cholesterol, you usually do not see any symptoms, so many people are unaware that they actually have it. Lowering your cholesterol level lessens the risk of developing heart disease and reduces the chance of having a heart attack.
Here are top 10 foods that will significantly help improve HDL cholesterol or good cholesterol and will lower down your LDL cholesterol or bad cholesterol naturally:
Oatmeal is so high at soluble fiber (beta-glucans), it lowers down your bad cholesterol by covering a sticky layer in the small intestine and it blocks bad cholesterol from entering into your bloodstreams. Oatmeal is best served with slices of Apple, which is also high in soluble fiber.
Garlic has a sulfur-based compound that helps lower down bad cholesterol and raise good cholesterol. Garlic also regulates the cholesterol level by excreting cholesterol out of the body. It also inhibits the production of cholesterol in the liver.
Beans are packed with soluble fiber which helps lower down cholesterol level, aside from that, they are high in protein, which makes them a very heart-healthy replacement for some animal protein sources, like meat and milk.
Nuts are surprisingly high in healthy nutrients, such as fiber, monounsaturated fat, and several vitamins and minerals that are good for the heart. Though any type of nut will do, however, walnuts, pecans, almonds, and pistachios
Tomatoes has lycopene which researchers think it inhibits the production of bad cholesterol and help break down artery-clogging fat. According to a study published in the journal Food and Chemical Toxicologylast 2014, investigated the benefits of tomatoes juice intake in terms of having high bad cholesterol. Participants who supplemented their diets with tomato juice experienced a significant reduction of LDL or bad cholesterol.
Avocados not only tastes very good but surprisingly, they can also help lower bad cholesterol, amazing! This is because Avocados contain healthy monounsaturated fats which help reduce bad cholesterol. Aside from that, this mighty fruit contains fiber and antioxidants. Go green, go avocado!
#7 FLAX SEEDS
Vegetarian? Well, don’t worry we have Flax seeds as a healthy replacement to consume omega-3 fatty acid, which normally on fish. This omega-3 fatty acid from flax seeds prevents bad cholesterol from being deposited in the blood vessel in the heart, thus, helps reduce the risk of a heart disease.
#8 DARK CHOCOLATES
Rejoice chocolate lovers! Dark Chocolates does not only have an amazing taste but it is good for you too. Dark chocolates and cocoa powder have been known to contain flavonoids, a powerful antioxidant compound, which help lower down bad cholesterol. However, milk chocolate and white chocolates have low cocoa content than dark chocolates, thus, the reason they contain low level of flavonoids.
#9 FATTY-FISH (SALMON)
Fatty fish, like Salmon, contains omega-3 fatty acids which is essential to improve your HDL cholesterol or the good cholesterol. These HDL cholesterol helps sweep bad cholesterol off of the artery walls, preventing blockage, thus reduces the chance of heart attacks. Other fish that has omega-3 fatty acid were mackerel, tuna and sardines. Studies suggested that omega-3 fatty acid is best preserved when the fish is grilled.
#10 RED WINE
Let us make a toast for a healthy heart! Of course, with moderation, a daily glass of red wine helps increase HDL cholesterol or the good cholesterol and also decreases bad cholesterol. Red wine is known to have antioxidants called polyphenols, which helps your blood vessels to stay healthy. Though it is hard to resist, but always remember to moderate your drinking. Ideal consumption will be one glass for women and two for men, this time, more than that will not be good.
Remember that though these might be helpful information, it is advisable to always seek your physician. Let us all stay healthy for our family, friends and for ourselves.