Some foods lower your cholesterol and keep your heart healthy. Find out which foods are the best to lower cholesterol.
What is Cholesterol?
Cholesterol is a type of fat in your blood that is produced naturally by your body. It is also found in some the dairy products like eggs and fish. However, your body requires some cholesterol to work efficiently, but they are wrong when these cholesterol levels go off.
When cholesterol is high in your body, it starts building plaque in your arteries that creates a blockage in your arteries. This makes it hard for blood to flow smoothly into the heart. And it results in increased risk factors for heart disease.
Types of Cholesterol
Cholesterol is carried around the body by different carriers, called lipoproteins. The two most common types are:
Low-Density Lipoproteins (LDL) - It is often referred to as bad cholesterol because when it is too much, it gets stuck into the walls of the arteries.
High-Density Lipoproteins (HDL) - It is good cholesterol because it helps get rid of bad cholesterol from your body.
Foods that can lower cholesterol
Some foods can actively help you to lower cholesterol levels in your body. Try to include these foods in your meal plan:
Whole grain g=food like oats and barley can reduce the risk of heart disease. Oats are rich in high soluble fiber that helps lower LDL (bad cholesterol) in your blood. However, in the market, you may find ‘Quick Oats’ that usually contain added sugar. Please avoid picking those kinds of oats and instead prefer buying rolled oats as they are pretty close to their natural way.
Seasonal fruits are healthy for your heart. They contain necessary antioxidants that prevent LDL from building up in your arteries. Many seasonal fruits are high in soluble fiber that are good for the heart’s health.
Eating heart-healthy foods rich in mono and poly saturated fats increases HDL cholesterol levels in your blood. These heart-healthy foods can be - Avocado, nuts and seeds, and olives. Minimize the intake of saturated fats like butter, cheese, and cream.
Nuts contain heart-healthy fiber that keeps the cholesterol level in check. Eating nuts regularly can reduce the risk of heart diseases.
Soy products like tofu and soy milk
Eat a variety of nuts as they contain various nutrients that are good for a healthy heart. Prefer eating unsalted and unsweetened nuts because they are close to their natural way.