"Eat Healthy To Stay Cholesterol Free"

                         To control your cholesterol level eats healthy foods, now we are here to discuss about what is good to keep your cholesterol level maintained. Below we have given some foods which are very helpful to control your cholesterol level.

• Oats: If you are looking to lower your cholesterol, the key may be simply changing your morning breakfast. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol the bad kind of by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, an essence in oats that absorbs LDL, which your body then excretes. While oatmeal is an obvious winner, oat flour is another resourceful option. If you cannot find it in the places you typically shop, you can make your own by pulverizing rolled oats in a food processor. Oat flour can be substituted for up to half the all-purpose flour in most pancake and muffin recipes; I even use it in the low fat oatmeal cookies my kids adore.  
• Red wine: Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like "Rioja", may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL. Red wine seems to have even more heart healthy benefits than do other types of alcohol, but it’s possible that red wine isn’t any better than beer, white wine or liquor for heart health. There is still no clear substantiation that red wine is better than other forms of alcohol when it comes to possible heart-healthy benefits. Antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart. A polyphenol called resveratrol is one essence in red wine that’s gotten attention. 
• Nuts: In a study published by the “American Journal of Clinical Nutrition”, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they are also high in calories, so practice portion control-1.5 ounces is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks. 
• Tea: The Hot and Cool Super drink Tea, whether it is iced or hot, delivers a blast of antioxidant compounds. Studies prove that tea helps to keep blood vessels relaxed and prevent blood clots. Flavonoids, the major antioxidants in tea, have been shown to prevent the oxidation of LDL cholesterol that leads to plaque formation on artery walls. These powerful antioxidants may even reduce cholesterol and even lower blood pressure. While tea has become well known for its cancer fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease. 
• Fatty fish: Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%.  
• Beans: Beans are really good for your heart. Researchers at Arizona State University Polytechnic found that adding half cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its large quantity of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.
• Chocolate: This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which put a stop to blood platelets from sticking together and May even, keep arteries unclogged. The Sweet Heart Bonus Want to help your heart the next time you indulge in chocolate candy. 
• Garlic: For thousands of years, garlic has been used in nearly every culture in the world, and not just to repel evil. Its nutritional value and flavor have made it a kitchen staple. Ancient Egyptians ate garlic for stamina; in modern times, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research has found that it helps stop artery-clogging plaque at its earliest stage which is called as nanoplaque. Garlic keeps individual cholesterol particles from sticking to artery walls. Aside from adding zing to almost any dish, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Try for two to four fresh cloves a day. It is good for health also for skin also. 
• Olive oil: This common cooking ingredient can help your health. Olive oil is full of heart-healthy monounsaturated fatty acids, which lower LDL cholesterol and have the welcome side effect of trimming belly fat. The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that “light“ olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories. Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables. Try using about 2 tablespoons that means 23 grams of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can stir fry vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don’t eat more than the recommended amount. 
• Spinach:  The Heart Healthy Green Giant Spinach contains lots of Lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a “golden“ reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just a half  cup of a Lutein-rich food daily also guards against heart attacks by helping artery walls “shrug off“ cholesterol invaders that cause clogging.. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.  
• Avocado: Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol smashing beta-sit sterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat 300 calories and 30 g fat per avocado, use them in moderation. 
• Mix nuts: Aim for 2 tablespoon of mixed nuts five times in a week. Or a handful snacks 3-4 times in a week. A moderate-fat diet that’s rich in the healthy monounsaturated fats found in nuts may actually be twice as good for your heart as a low-fat diet. Nuts also have vitamin E, magnesium, copper, and phytochemicals that have been linked to heart health. And walnuts are also rich in omega-3s. People who eat nuts regularly have less heart disease and other illnesses than people who don’t. The heart-healthy monounsaturated fats they contain are also better for your joints than the polyunsaturated fats found in corn and safflower oils.