Foods That Lower Cholesterol

 

Galic

It’s the granddaddy of all nutritional supplements.  Among the first — if not THE first — nutritional supplement found to crush and bust your cholesterol level, garlic has been used in supplement form for nearly 25 years now.

Perhaps you’re already taking it.  Many people are.  If you’re not using this amazing supplement at the moment, it’s a natural option you should be examining.

Right from the start, though, you’ll have to be careful when using it. You may want to consult your physician first. It seems that garlic may have an effect or an interaction with some specific medications.  (Not to mention the possible consequences of that “delightful” garlic aroma!)

But the benefits appear to be worth it.  And since it’s been used for literally decades, there’s plenty of research to back up the claims.  Garlic has been known to clobber high cholesterol levels up to10 to 20 percent.  That’s pretty darn effective for a tiny clove!

Researchers believe the compound in garlic that seems to have this remarkable ability over your cholesterol is called allicin.  And just for the record, it’s the same compound which gives garlic its distinctive . . . umm . . . aromatic trait

Avocado

Ah!  This fruit has certainly received a bum rap over time.  It’s been called everything from fattening to oil-soaked.

It’s true that the avocado contains fat.  But here’s the secret about this tasty delight: it contains monounsaturated fat.   But more than that, the avocado also contains an abundance of oleic acid.  It’s the same cholesterol-busting substance that olive and canola oils have.

It’s true, the avocado is rich in fat — even if it is the good fat.  So just monitor how you indulge in this healthy fruit.

By the way, scientific research confirms the cholesterol-busing prowess of this fruit.  One of the first studies ever testing the avocado’s abilities involved 15 women.

They alternated between eating a low-fat, high-carbohydrate diet and an “avocado-enriched” diet.  This latter diet equaled close to a half to one and a half avocados daily.

It took a mere three weeks or researchers to notice the change.  In that time, those women who ate the avocados experienced a drop in their cholesterol levels.

On average, the levels went from 236 mg/dL down to 217 mg/dL.  This equals about an eight percent drop.  This compares with only a 4.9 percent decrease experienced by those on the low-fat diet.

But that’s not all, the ratio of total cholesterol to HDL — the healthy variety — actually increased for those women who were on the low-fat plan.

For those who ate the avocados, the ratio fell nearly 15 percent.

So, go ahead and indulge — in moderation — in this tasty fruit.  You’ll be reaping cholesterol-busting benefits at the same time.

 

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