heart disease is the leading cause of mortality worldwide while there are several causes for heart disease one of the most common is abnormal lipid levels in blood also known as hyperlipidemia cholesterol is the major molecule associated with hyperlipidemia it is an essential component in animals and has many important functions however abnormalities in cholesterol metabolism can result in abnormal accumulation of harmful types of cholesterol in blood especially the one called low density lipoproteins or LDL cholesterol blood cholesterol levels are significantly affected by the diet therefore the initial step in managing blood cholesterol level is dietary modification
so in this video we are going to look at seven foods that help you reduce blood cholesterol levels fatty fish fatty fish like salmon are extremely nutritious containing many essential vitamins and minerals high quality protein and healthy fats they contain good amounts of omega-3 fatty acids which are associated with improved hel cholesterol in blood reduced inflammation and decreased risk of heart disease stroke and type 2 diabetes and better weight control avocado avocados are a rich source of monounsaturated fats and fiber which help lower blood LDL cholesterol and increase HDL cholesterol they also contain many other
important nutrients including vitamins and minerals nuts nuts are very high in monounsaturated fats especially walnuts and almonds almonds and other nuts are particularly rich in L-Arginine which helps regulate blood pressure nuts also provide phytosterols which are structurally similar to cholesterol they help lower cholesterol by blocking its absorption in the intestines moreover nuts contain minerals such as calcium magnesium and potassium that reduce blood pressure and lower the risk of heart disease garlic garlic is well known for its medicinal properties for centuries it contains various powerful plant compounds including allicin its main active compound Studies have shown
that garlic has the potential to reduce LDL cholesterol levels by reducing its production in the liver in addition regular consumption of garlic is associated with other health benefits including reduced inflammation healthy blood pressure improved immune function and reduced risk of cancer berries berries are rich in polyphenols including procyanidins quercetin phenolic acids and anthocyanins consumption of berries is associated with a reduced risk of cardiovascular disease due to their anti-inflammatory anti-hypertensive hypoglycemic and anticoagulant properties with greater effects on lipid profile whole grains whole grains such as oats and barley are well known for their cardiovascular benefits they
improve blood cholesterol levels reduce the risk of diabetes improve digestion and reduce inflammation green tea green tea delays the onset or progression of many diseases such as cardiovascular disorders metabolic diseases and hypertension green tea contains polyphenols called catechins which are the major compounds responsible for the health promoting effects of green tea many studies indicate that they can significantly reduce the levels of plasma triglycerides total cholesterol and LDL cholesterol okay those are the seven best foods to lower your blood cholesterol levels naturally hope someone found this video helpful thanks for watching
