But wait, there’s more! Part 3 of our series about foods to help get healthy levels of cholesterol…
We already listed 11 awesome foods to help bring cholesterol levels to a healthy level. But sometimes good things come in 3′s, and here is part three of our amazing artery, heart healthy, beautiful blood, virtuous vessel, cholesterol lowering food list!
12. Forgive the cliche – but an apple a day really does keep the doctor away. Why are apples good for cholesterol? Apples are rich in pectin, a type of soluble fiber that can help draw cholesterol out of the blood. In addition, apples are full of querecetin (“kwer-e-see-tin”), one of the most found antioxidants in food. While querecetin has been shown to benefit allergy sufferers, acting like an antihistamine, it has the ability to interfere with the production of “bad” LDL cholesterol. Stopping it before it starts; now that ‘s a good way to go about it!
13. Brown Rice: In the first part of this series, we discussed whole grains. Let’s elaborate a bit and talk about brown rice. Is it boring? NO! Not when you read what it can do for your heart. You see, it’s not so much the fiber in this staple grain that helps with blood lipid levels; it’s the oil. On top of that, brown rice is rich in magnesium, a critical mineral for relaxing muscles and regulating the heart. Mix it with beans for a complete vegetarian protein.
14. No stopping at number 13! Up next in the kitchen’s arsenal to combat high cholesterol is the wonderful spice, cinnamon. Besides adding a comforting, sweet aroma and flavor to most foods, cinnamon’s virtues include lowering LDL cholesterol, total blood triglycerides and keeping blood sugar levels at an even keel. Delicious and nutritious. If cinnamon isn’t in your spice rack, you should pick some up today. Look for “true cinnamon” for the best flavor.
15. Garlic; it’s not just for warding off vampires anymore! This pungent herb contains allicin, a proven natural antibiotic. But how does it help your heart? Garlic has been shown to reduce blood clotting, allowing for greater blood flow, and to lower cholesterol.
16. Grapes again. We mentioned them in combination with cranberry juice, but they’re so good they deserve to be listed twice. Grapes contain flavonoids which help prevent the oxidization of “bad” cholesterol, and keep your blood flowing smoothly. For best results, choose darker colored grapes; they are richer in nutrients.
17. Eat your vegetables! No, I’m not your mother, and you don’t have to eat that broccoli if you don’t really want to. But hear this: Vegetables are rich in fiber, which helps to lower cholesterol levels. They also contain no cholesterol, and are one of nature’s richest sources of antioxidants and other healthful, plant based nutrients that we need to function optimally. With just a little preparation, they’re delicious. And if you get them fresh and locally, you can easily enjoy them all on their own.
18. Let’s finish off with a bit of controversy. Coconut oil. Yes, coconut oil; it’s nearly pure saturated fat, and we realize that some people will not agree with it being on list of foods that cholesterol. But hear us out. Coconut oil is made of “medium chain fatty acids”. Not only are these “fatty acids” antifungal and antibacterial, but they can be utilized by the brain as food, since they are metabolized quickly by the liver. Coconut oil actually increases metabolism and can help people to lost weight, contrary to what you may have been told. Not all fat is bad; and guess what? Over a 12 week period, women taking 30 ml of coconut oil daily showed an improvement in both their waistlines and cholesterol profile. (By the way – this oil is delicious. Find a high quality one at a health food store. You won’t regret it.)
