Foods that lower cholesterol and help to lose weight

Choosing the right foods and making simple changes to your diet can help you lower your cholesterol and reduce the chances of any heart disease. Including whole foods and plant based diet along with exercises and stress free life in your daily routine can help you a lot to lower your cholesterol and have a sound health. A few simple dietary changes like the following can help you lower your cholesterol levels and give you a life free of medicines and also guide you to lose weight.

Chocolates

Dark chocolates reduce the cholesterol levels to a great extent and are proven to be very beneficial to your health. Consume raw dark chocolate without adding any artificial sweeteners and dairy products to get its maximum benefits.

Nuts

All kinds of nuts especially almonds and walnuts when consumed in handful amount can reduce the total and LDL (Low Density Lipoprotein) or “bad” cholesterol and improve your HDL (High Density Lipoprotein) also known as “good cholesterol”. Including nuts in the diet is a best way to lose weight.

Soy Protein

Soy foods such as tofu and soya beans also have the quality to reduce the cholesterol greatly. To achieve the intended result you must consume about 25 grams of soy protein every day. People with high cholesterol - levels of 260-300, soy protein has shown to reduce cholesterol by 15-25%.

Oats and Barley

Cholesterol level can also be reduced by including oats and barley in your daily diet. To achieve the desired reduction in your cholesterol and to get an answer to the question ‘ how to lose weight’, you must consume around 2-4 cups of oats and barley in a day.

Fruits and vegetables

All types of berries and citrus fruits, pomegranates and apricots are very rich sources of soluble fibers which help reduce the cholesterol level. Green leafy vegetables, sweet potatoes, carrots also lower the cholesterol. So include them in your daily diet to benefit the full effect.

Olive Oil

Olive oil helps reduce the blood cholesterol level as it is one of the mono-saturated fats. Extra virgin olive oil is suggested to be better than other varieties. It is also a fastest way to lose weight.

Though cholesterol is not the sole reason for heart diseases, it is definitely a contributing factor. Dietary cholesterol raises the blood cholesterol that results in increased risk for heart disease. So everyone should get their cholesterol checked and follow a diet accordingly. By including the above mentioned food in your diet you can have a healthy heart and life free of medications.