6 Kitchen Staples for Lowering Cholesterol
As you’re well aware of, visiting your physician annually is highly encouraged. By visiting your doctor each year, they can keep track of possible diseases so that they can be treated early. In addition, they check up on your cholesterol.
High cholesterol levels are something that you may not be aware of until you visit your doctor. There are no day to day symptoms of high cholesterol. A medical diagnosis is required. According to Centers for Disease Control and Prevention, 120 Million Americans over the age of 20 have high cholesterol levels. So, you may be wondering if high cholesterol levels have a lasting effect on the body. The answer – they do.
Aortic Aneurysms, Heart Attacks, Peripheral Artery Disease, and Stroke can all be results from high cholesterol. Cholesterol floats around in your blood and can get into the walls of the blood vessels. This can cause the blood vessels to get stiffer, narrower, or clogged. If the clogging gets worse over many years, medical emergencies can happen.
Good Versus Bad Cholesterol
Let’s talk about good and bad cholesterol. Good cholesterol is a high-density lipoprotein. Bad cholesterol is a low-density lipoprotein. HDL absorbs cholesterols and carries them back to the liver. The liver flushes it from the body. LDL, Low-Density Lipoprotein, makes up most of your body’s cholesterol levels. This is what causes heart attacks, strokes, and other health problems mentioned earlier.
It is possible for you to take control of your cholesterol levels and lower them. Read our list of 6 kitchen staples that we recommend incorporating into your diet. In return, these will help you take the right steps towards lowering your cholesterol levels.
Dark Chocolate
Studies have shown that half an ounce of dark chocolate can lower bad cholesterol and raise good cholesterol. Dark chocolate contains flavonoids, an antioxidant that helps cells resist damage. However, keep in mind that dark chocolate is only beneficial when consumed in moderation. Although dark chocolate has health benefits, it also contains sugar!
White Beans
Doctors are now announcing that eating ½ cup of white beans a day for two months have been shown to lower cholesterol in a significant way. They help lower your LDL by being high in soluble fiber, free from trans fat, and a great source of a resistant starch. In addition to those benefits, they are also cholesterol free! Being from the south, we are no stranger to white beans. If you weren’t aware of this health benefit – now you are!
Garlic
A staple in the kitchen – garlic is a power herb. Cooking with garlic is something that is very common and is a great flavor option if you’re cutting out salt (sodium). Next time you are digging in your spice rack, opt for the garlic and leave the salt behind. Studies show that there are powerful signs of a correlation between garlic and the helpful effects of lowering cholesterol levels.
Coconut
As summer gets closer and closer, coconut lovers rejoice everywhere – and they should. Coconuts are great for lowering cholesterol. While coconuts and coconut liquids are full of saturated fats, not all of it is bad for you. Much of the saturated fat content is lauric acid. This beneficial saturated fat can actually help boost your high-density lipoprotein, the “good” cholesterol that reduces your risk of heart disease. HDL cholesterol tends to bring LDL molecule levels down, by transporting them to your liver for deconstruction and removal. Not a huge coconut fan? That’s okay too. Sprinkle some coconut flakes on top of your salad or into your cereal to make lowering your cholesterol almost effortless.
Chia Seeds
Chia seeds is a power phrase in the kitchen as of recently. If you love cooking, Chia seeds are not unfamiliar. Chia seeds acts like a sponge due to the soluble fiber. This fiber soaks up cholesterol. Add a handful of chia seeds into your smoothies for a great twist.
Olive Oil
In recent years, olive oil has became the preferred cooking oil in most kitchens. Switching out vegetable oil and butter for olive oil allows you to intake those saturated fats we were talking about previously. Say goodbye to higher levels of Low-Density Lipoprotein!
