Cholesterol-lowering foods

High cholesterol levels are the major risk factor for heart diseases. But you can lower this by incorporating some changes in your diet. Here are some foods that help lower high cholesterol levels in the body.

Cholesterol lowering foods

GarlicThe active compound present in garlic, the allicin lowers blood pressure in people with elevated levels and may help lower total and “bad” LDL cholesterol.

Whole grains like oats and barleyWhole grains provide more vitamins, minerals, and fiber than refined grains. Oats contain beta-glucan, soluble fibers that help lower cholesterol. 

Nuts (almonds and walnuts)Even they are nutrient-dense fruits. They’re very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health. Calcium, magnesium, and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease.

Vegetables - They’re rich in fiber and antioxidants and low in calories, which is necessary for maintaining a healthy weight. Some vegetables are particularly high in pectin, the same cholesterol-lowering soluble fiber that occurs in apples and oranges.

Pulses – Also known as legumes. These include the group of plant food that includes beans, peas, and lentils. They contain a lot of fibers, proteins, and minerals. Replacing these with some refined and processed foods can reduce the risk of heart diseases. 

Avocados – It is a nutrient-dense fruit. Rich source of monounsaturated fats and fibers. They help lower bad cholesterol and increase good cholesterol.

Fatty fish – They are an excellent source of omega-3 fatty acids. Thus, they decrease the risk of heart diseases and stroke.

Fruits and berries – Fruits are rich in soluble fiber. One kind of soluble fiber called pectin lowers cholesterol by up to 10%. It’s found in fruits including apples, grapes, citrus fruits, and strawberries. Fruits also show antioxidant and anti-inflammatory effects.

Soy food – Studies reveal that soy foods reduce “bad” LDL and total cholesterol, as well as increase “good” HDL cholesterol.

Tea – Catechins present in tea help activate nitric oxide which is important for healthy blood pressure while quercetin may improve blood vessel function and lower inflammation. 

Olive oil – It provides monounsaturated fatty acids and antioxidants that boost your heart. 

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)

Tags : #Health #Cholesterol #Heartdisease #Hearthealth #Heartcondition #MI #CVD #Nutrition #Dietchanges #HDL #LDL #Totalcholesterol #Medicircle #SmitaKumar

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