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Photo credit: bigstock.com
4. Garlic
This superfood fights heart disease by decreasing cholesterol levels, preventing blood clots, and lowering blood pressure. The National Institute of Integrative Medicine issued a press release in 2013 which showed that an extract from garlic was an effective and safer alternative to pharmaceutical cholesterol lowering medications. Garlic is at its most effective when consumed raw. Slightly crush one or two cloves of organic garlic, wait 10 minutes, then swallow whole. If you can’t stomach that much garlic, try chopping and slicing garlic and use it in your salads, veggie dishes, soups, and stews. Stir fry it as little as possible to keep all the active ingredients from being cooked out of your garlic.
5. Almonds
This is another great snack that can help to lower your cholesterol levels. Almonds contain plenty of polyunsaturated fats, monounsaturated fats, and fiber, which can not only reduce your LDL levels but they help to raise your HDL levels. Nutrition Review published a study in 2011 which found that eating almonds reduced LDL cholesterol by as much as 19 percent. Another study, published in the Journal of American Heart Association this year found that daily consumption of almonds can be a simple way to prevent cardio-metabolic diseases! Just one ounce each day (about a handful) is all you need to get all the healthy benefits almonds have to offer us.
6. Avocados
Wow, this list just gets tastier, doesn’t it? Avocados are a great source of monounsaturated fats, which are helpful for reducing the LDL levels for those who are overweight. These types of fats not only lower bad cholesterol, but they raise the good (HDL) cholesterol levels. Avocados are also a rich source of protein and fiber. Guacamole, anyone?
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Kitsy WooWoo
Oct 26, 2015 at 12:57 pm
Maybe the writer could have said “wild” salmon, especially if it’s suggested that we eat it “several times per week.” Most salmon on the market today (and in restaurants) is of the farm-raised persuasion. The slab of brightly colored fish we see in the photo was iprobably farm raised. Ugh.