11 Foods That Help Lower Cholesterol

Eating habits are changing all over the world. People want to address dietary issues to tackle problems like high cholesterol levels. These problems have increased dependence on medications that have considerable side effects. With some effort, simply choosing healthy foods can help maintain cholesterol levels. 

However, as most are wont to believe, excluding all types of fats won’t help bring down your cholesterol levels. Totally avoiding foods that contain cholesterol itself isn’t necessary either. All types of fruits, vegetables, legumes, fish, lean meats, and several sources of fat help maintain these levels. 

Since each body has different needs, custom diet plans are imperative. Diet plans ensure that the body gets all the nutrients it needs. Get personalized consultation from certified nutritionists at your convenience with FITFEAST. Track your meals and water intake and chat with experts in real-time to stay healthy and keep cholesterol levels in check.

Cholesterol Lowering Foods for Good Health 

• Oats 

Begin your morning with oatmeal to kick start your day. While oats provide you enough energy for the first half of the day, it also keeps cholesterol in check. Considerable amounts of soluble fiber in oatmeal, when consumed regularly, especially balances lower cholesterol. Add a banana or some strawberries to make it tastier and even healthier.

• Barley and other whole grains

Having barley and other whole grains lower the risk of cardiovascular problems since it is loaded with vitamins and antioxidants. Most importantly, it contains a soluble fiber called beta-glucan, which is healthy for the heart and lowers cholesterol levels.

• Nuts

Nuts are rich in fiber, protein, healthy fats, vitamin E, potassium, magnesium, natural plant sterols, and many other beneficial nutrients. Nuts help lower cholesterol by reducing its absorption through the intestines. 

• Beans and other legumes

Beans, lentils, peas, and peanuts are incredible sources of soluble fibers. They are packed with fiber, minerals, and protein. Replacing refined grains and processed meats with legumes in your diet can lower your risk of heart disease.

• Soy

Soy is another super food loaded with fiber and is low in saturated fat and free of cholesterol. Soy is a complete plant-based protein, the benefits of which equal that of animal sources like meat and dairy. 

• Vegetable oils

Substitute conventional cooking oil with vegetable oil such as sunflower, safflower, and canola oils. Use olive oil instead of butter or dalda.

• Citrus fruits 

Citrus fruits are rich in pectin -- a type of soluble fiber that helps lower cholesterol levels. Include fruits like grapes, strawberries, and apples in your diet.

• Avocados

Avocados contain monounsaturated fats that help lower cholesterol. Eating one avocado a day followed by a fat-moderate diet is associated with a considerable drop in bad cholesterol. Add a few slices of avocado in salads or sandwiches, or have it with some garlic, salsa, and lemon juice. 

• Fatty Fish

While all fish contain some cholesterol, many are high in omega-3 fatty acids. These are essential dietary fats that help you maintain healthy cholesterol levels by lowering your triglyceride levels. Salmon, trout, and tuna, as well as walnuts and flaxseed, are all good sources of omega-3 fatty acids.

• Dark Chocolate

Eating dark chocolate is an effective way to lower your cholesterol by reducing the risk factors for heart diseases. Researchers found that it significantly decreases oxidized LDL cholesterol. 

• Garlic

Garlic lowers cholesterol and triglyceride levels.  Consume garlic everyday and see results in no time. 

Cardiovascular diseases are a rising epidemic and must be battled by eating well.