Reinforce Heart Smart Diet in Lowering Cholesterol Naturally
Lowering cholesterol naturally is an obsession to many. Believe it or not 33.8% or 1/3 of U.S adults and approximately 17% or 12.5 million of children aging 2-19 years old are obese. This data is from the National Health and Examination Survey (NHANES). If you are one of the many people interested in natural ways to lower cholesterol then you may have heard of the heart smart diet.
Remember that the only foods high in cholesterol are animal products (meat, poultry, fish and dairy). There are two types of cholesterol the bad cholesterol (LDL) and the good cholesterol (HDL). You want to get rid of these LDL to prevent or cure obesity. The goal is you prioritize low cholesterol diet that is good to your heart and the entire cardiovascular system. To enhance or to make your heart smart diet effective you have to consider including these foods that lower cholesterol:
1. Lowering cholesterol naturally is possible with a habit of eating 2 large apples a day. This fruit is rich in flavonoids and pectin. Pectin is capable of forming a gel on your stomach lining keeping fatty foods from being totally absorbed. This can dramatically decrease the levels of cholesterol up to 16%.
2. According to the American Journal of Clinical Nutrition, taking 2 carrots a day for three weeks can lower the serum cholesterol level by almost 11 percent. It is good if you can get organic carrots from your market. Also, you don’t need to peel them. It is best to just scrub the carrots because the peel is rich in vitamin B1 (thiamine), B2 (riboflavin) and B3 (niacin).
3. You may find this strange; avocado a day may lower cholesterol naturally by 8-40%. Books, magazines and articles may tell you that this fruit is high in fat, but it is monosaturated fat which is good to your body. Also your avocado is rich in iron, copper, magnesium and potassium.
4. This is one of the most popular foods that lower cholesterol –garlic. Fresh garlic is capable of lowering your cholesterol for at least 7%. It is recommended to eat 4 cloves of garlic a day. If you cannot tolerate eating fresh garlic, then a dietary supplement will do.
5. Another fruit that can lower your cholesterol level is Kiwi. You can also get nutrients like magnesium, potassium, and fiber from Kiwi.
6. Your all time favorite oats can wash off cholesterol in your blood. However, make sure that you don’t overdo it. You just need oats 2 – 3 times a week. One serving is about ½ cup of dry oats.
7. Have you heard that a certain seed can lower your cholesterol level by 33%? Those who can consume about ¾ cup of fenugreek seeds daily for 20 days can lower this amount of LDL cholesterol, without affecting the good cholesterol. If you can’t eat the seed, there are fenugreek capsules available.
Lowering cholesterol naturally could be very hard to some, but it is the safest way to lose weight. If you’re serious of living a healthy and fit body, then why not try doing it naturally?
