Cholesterol-Lowering Foods for a Healthier Lifestyle
Obesity is a serious concern, and high cholesterol is the primary cause of potentially life-threatening coronary diseases. As per statistics, there are two main causes of obesity: unhealthy food habits and a sedentary lifestyle. However, taking preventive measures like consuming cholesterol-lowering foods and adopting some form of exercise can avoid the problem.
Cholesterol-lowering foods
Adopting healthy food habits can substantially lower cholesterol levels in the blood. Here are some food options you can include in your diet to lower high cholesterol.
1. Whole-grain foods
Eating whole-grain foods like oats and barley every day can reduce the risk of heart disease. Oats and barley contain beta-glucan, a soluble form of fiber that does not allow harmful substances to accumulate in the body. Include this rich fiber food in one’s morning breakfast.
2. Nuts
All kinds of nuts, especially almonds and flax seeds, are effective options. Almonds have flavonoids and vitamin E that help prevent plaque buildup in the arteries by stopping oxidation in the body. On the other hand, flaxseeds have soluble fiber that automatically helps get rid of harmful substances. Sprinkle a handful of them in breakfast bowls or eat them alone for better results.
3. Avocados
Including avocado in your daily diet can significantly lower bad cholesterol levels in the blood. They are known as heart-healthy foods because they contain nutrients and monosaturated fatty acids that help improve cholesterol levels in the blood.
4. Omega-3 fatty acids
Consuming food with high levels of omega-3 can reduce the number of triglycerides in the blood. There are many sources of omega-3 fatty acids, such as nuts like walnuts and almonds, and seeds like chia seeds, hemp seeds, and flaxseeds.
5. Legumes
Legumes are a rich source of fiber. It includes plant foods like beans, peas, and lentils. When eaten in moderation, they supplement the body with plant-based protein that helps lower “bad” LDL levels.
6. Fruits and berries
Fruits are one of the best things to add to one’s diet. For starters, they are rich sources of soluble fiber that help keep cholesterol levels in check. At the same time, fruits are full of a bioactive compound that keeps the heart healthy with the help of its antioxidant and anti-inflammatory properties.
7. Olive oil
There is no surprise that olive oil is good for the heart. Many TV commercials and doctors recommend cooking meals in olive oil to avoid any risk of heart diseases, as it contains antioxidants that can lower bad cholesterol levels.
Adopting healthy measures like eating cholesterol-lowering foods is a natural way to manage cholesterol. If one has high cholesterol, it is crucial to control it at the earliest.