What reduces cholesterol levels?Created by:
Keep your cupboards stocked with canned beans of all kinds: black, white, kidney, fat-free refried, etc. You'll always have the makings of a delicious, healthful dinner on hand. Beans add protein and fiber to any dish and can be used in salads, stuffed baked potatoes, veggie chili, or pureed for sandwich spreads. And since they come in cans, beans are handy to use. But remember to rinse canned beans first as they're packed in a high-sodium liquid.
Salmon: Amazing Heart-Friendly Fat
Research has shown certain types of fat actually protect against high cholesterol. Omega-3 fatty acids, found in salmon and other cold-water fish, help lower "bad" LDL cholesterol, raise "good" HDL cholesterol, and lower triglycerides. Salmon is an excellent source of protein because it is high in omega-3 fatty acids called EPA and DHA that are good for your heart while low in cholesterol and saturated fat.
Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help to raise levels of HDL ("good"cholesterol) while lowering levels of LDL ("bad" cholesterol). And these delectable green orbs pack more of the cholesterol-smashing beta-sitosterol (a beneficial plant-based fat) than any other fruit.
Spinach contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Now research suggests that just a half cup of a lutein-rich food daily also guards against heart attacks by helping artery walls shrug off cholesterol invaders that cause clogging.
Tea, whether it's iced or hot, delivers a blast of antioxidant compounds. Studies prove that tea helps to keep blood vessels relaxed and prevent blood clots. Flavonoids, the major antioxidants in tea, have been shown to prevent the oxidation of LDL cholesterol that leads to plaque formation on artery walls. These powerful antioxidants may even reduce cholesterol and even lower blood pressure.