Lower Your Bad Cholesterol Naturally: The 7 Surprising Foods to Include in Your Diet| Doc Cherry

We all know that we need to eat a healthy diet to lower cholesterol level to protect our heart. But it is very common to put it off not until symptoms of chest pain, squeezing, tightness in the chest, and difficulty breathing becomes obvious before we change our diet. Cholesterol is not generally bad as the body needs it to make cell membranes, hormones, bile, and vitamin D. But high levels of cholesterol can lead to atherosclerosis or hardening of blood vessels, which can further lead to blood clots either in the heart or in the brain. Lowering LDL, which is termed as bad cholesterol, is the main goal since it is LDL that sticks to the blood vessel wall. Genetics has a big role to play, but unhealthy lifestyle choices is also a big culprit. This is good news because it means that it is preventable and treatable. In this video, you will learn about the top nine foods to lower your cholesterol level. Stay with me until the end. You will know which of these nine foods will give you the greatest reduction in your cholesterol. Avocados. Avocado fat is made with oleic acid, which can lower LDL. Besides lowering LDL, what's good with avocados is that its oleic fatty acid can help maintain the level of your HDL, or your good cholesterol. This is very important because it will offset any detrimental effects of LDL. Avocados also contain antioxidant vitamins such as vitamin A, C, and E, and it has also high soluble fiber content. Avocado oil, which has a subtle sweet flavor, is a good choice for cooking if your cholesterol level is high. Turmeric. This yellow spice has curcumin, which has an anti-inflammatory and antioxidant properties. Clinical trials have shown that turmeric mainly affects your LDL and your triglyceride level, which is the amount of cholesterol that is present in the bloodstream. Turmeric can be very helpful if you're worried about your cholesterol level because turmeric also prevents LDL from being oxidized. Now, mind you, this is very crucial since it is oxidized LDL that leads to atherosclerosis. And the cholesterol-lowering effects of turmeric have remained pretty consistent in different studies. Unsalted walnuts and hazelnuts. Nuts are high in polyunsaturated fatty acids and alpha-linolenic acid, or ELA, which is a plant-based source of omega-3 that helps lower bad cholesterol. Raw garlic. Consuming half to one clove of garlic per day lowers LDL by approximately 10% because garlic decreases the absorption of cholesterol in your body. But you need to know that using garlic powder will not give you the same benefit because of the loss of an active compound during processing. Fresh and natural is always best. A combination of 20 grams raw garlic and one tablespoon of lemon will result to lower blood pressure and cholesterol level if you are concerned with both. If you're learning something out of this video, please let me know. Please click the like button below. It will also help this channel grow. Also, if you're new here, please don't forget to click the subscribe and the bell button below so you won't be missing out in our future health videos. Green tea. Both black and green teas contain powerful antioxidants that can lower cholesterol. But if you're going to choose one, green tea has been found more superior than black tea in lowering cholesterol levels. It contains more antioxidants since it is made from unfermented leaves and it is less processed. Two to five cups of green tea per day improves cholesterol level. Flaxseed. These can lower LDL by preventing the worsening of already hardened arteries. Flaxseed can also help decrease existing plaques and prevent arrhythmia or irregular heartbeat. Flaxseeds are also high in fiber together with other whole grains and your fruits and vegetables which all functions to lessen the absorption of cholesterol in your bloodstream. Soy protein. Eating 25 grams of soy protein per day for six weeks can lower LDL levels by about three to four percent. You might be thinking it's small but still it is significant since a decrease by one percent can already lower your risk for heart disease. You can get it from tofu, soy milk, and veggie burgers or soy protein powder. About three and a half cups of soy milk or a large scoop of soy protein powder equals 25 grams of soy protein. Fish. The term fatty fish may sound unappealing but these are the tastiest and healthiest foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel are full of omega-3 fatty acids that can lower your cholesterol, specifically fats in the bloodstream. Eating fish can slow down the growth of plaques in the artery since it decreases inflammation. Foods high in polyunsaturated fatty acids or PUFA. Canola and olive oil are examples of this. Research found that those who have more than half a tablespoon of olive oil each day had 15 to 21 percent lower risk of having cardiovascular disease. Now among the top nine foods, avocados, turmeric, and foods high in PUFA or polyunsaturated fatty acid like olive oil showed that it can give you moderate to large reduction in your cholesterol level. Also don't forget to stay away from baked goods and sweet as well as processed foods. Limit your carbohydrate intake as well since sugar oxidizes LDL that can lead to atherosclerosis. Prepare natural foods as much as possible and together with these nine foods, always exercise because movement is life. If you want to know about two inexpensive and very common vitamins that have been proven to lower cholesterol level, you can check on this video here. If you have reached the end of this video, please leave me a message below. I will surely get back on you. Thank you very much for watching. This is again Dr. Sherry. Stay safe, stay happy, and healthy. God bless you. Hi, I'm Dr. Sherry, Doctor of Physical Therapy. Good news for those who are here in the Philippines. The BeFree Sprayground Cooling Gel is now available. This is a unique formulation of Arnica Montana Extra which has been proven in studies that it has the same effect as that of ibuprofen in relieving the pain without any side effects. This is very good for muscle, joint, and even arthritis pain. A little goes a long way. Just apply a small amount two times a day and you can really see and feel the difference. This one is already available for national shipping through Shopee and with cash on delivery option. This is a unique formulation. It is non-greasy and it is smells that good. Try BeFree Sprayground Cooling Gel and see for yourself the difference. God bless you.