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Foods to help maintain healthy Cholesterol

Diet plays a key  role in cholesterol levels in the blood .There are many super foods that can be introduced into your diet that will help reduce and maintain a lower cholesterol level.


Rich in both pectin and fibre and also contain powerful antioxidants, including catechin, quercetin, chlorogenic acid and phloridzin. These compounds have to shown to be beneficial in controlling cholesterol levels.


Several studies have shown that eating garlic regularly can reduce the level of  LDL cholesterol and raises the level of good HDL cholesterol..

Shitake Mushrooms

Shitake mushroom contain a  component called eritadenine which has been found to lower cholesterol levels in animal studies. The more eritadenine the animals consumed the more their cholesterol levels dropped.


Researchers in the USA. have identified a powerful antioxidant in blueberries called pterostilbene (similar to resveratrol, the antioxidant found in grapes and red wine). This compound has been shown to effectively  lower cholesterol..


Is a great source of omega-3 fatty acids, which are known to lower LDL cholesterol whilst at the same time  raising the good (HDL) kind. Omega -3 fatty acids are beneficial to other areas of health also.


Avocados are known to be rich in oleic acid, a monounsaturated fat  which can help lower cholesterol. In fact, one study found that people with moderately high cholesterol levels and with a diet rich in avocados for one only week demonstrated significant drops in total and LDL cholesterol levels, and an 11 percent increase in the good HDL cholesterol.


It has been observed in studies that when walnuts were substituted for about  a third of the calories supplied by olives and other monounsaturated fats in the typical Mediterranean diet, total cholesterol and LDL (bad) cholesterol were reduced. Walnuts contain the beneficial omega-3 fatty acids, which are known to be excellent for the heart.

Black Beans

Black beans and other legumes which are high in dietary  fibre. Fibre in general is an excellent cholesterol fighter.

Green, Leafy Vegetables

According to some US studies people who ate four or more servings of fruits and vegetables a day had significantly lower levels of LDL cholesterol than those who ate fewer servings. Among the most powerful veggies are the dark green, leafy variety, such as spinach, kale and chard