Cholesterol is produced naturally in the blood by your body. Accumulation of excess cholesterol affects the regular blood flow, and can, therefore, lead to heart conditions. So, it is critical to keep your blood cholesterol levels within limits. To prevent the harmful effects of high cholesterol levels, here are a few cholesterol-lowering foods you need to add to your diet.
This zero-cholesterol fruit is loaded with the good fats that your body needs (monounsaturated fatty acids). Fiber is the other main nutrient in this fruit. Both these nutrients play an active role in bringing down the bad cholesterol levels in the body.
Whole grain options like barley and oats are some of the most effective cholesterol-lowering foods for both men and women. Including whole grains in your meal, every day is a reliable step to bring down the risks of heart diseases. Oats are rich in beta-glucan, which is a type of dietary fiber that can easily be digested. It is a potent ingredient when it comes to lowering cholesterol levels.
Another popular ingredient that contains soluble fibers that are good for your body is legumes. They provide as much protein for your body as found in fatty meat products that are considered rich sources of protein.
It is a well-known fact that soy-related products are good for the heart. They are easy to consume either in the form of tofu or even as milk extracted from soybean. This is a prime ingredient that helps in increasing the good cholesterol levels in the body.
Almonds and walnuts are the most popular option for a healthy heart and are loaded with monounsaturated fats. Phytosterols present in nuts are plant sterols that are known to lower the cholesterol absorption in your body, in the intestines. Nuts also contain a host of other essential nutrients that promote good health.
Bad cholesterol or LDL or low-density lipoprotein are inhibited from being absorbed by the body upon including healthy portions of fruits especially berries. Strawberries, sweet cherries, and raspberries are the most effective fruits against bad cholesterol.
7. Fatty Fish
It is chosen mainly because of the drastic rate at which it brings down the bad cholesterol levels in the body. Even people with existing heart conditions benefit from the inclusion of fatty fish.
8. Dark Chocolate
Dark chocolate has the ability to lower the rate of oxidization of LDL in the body. This prevents the deposition of this substance on the inner walls of the blood vessels.
These cholesterol-lowering foods can help people of all age groups focus on their heart health. These are easy to add to regular meals, and therefore you would be able to keep a check on the levels of bad cholesterols or triglycerides in your body.