The quantity of cholesterol in your blood is referred to as your cholesterol level. A fatty material called cholesterol is necessary for hormone production, cell growth, and digestive support. On the other hand, excessive levels of low-density lipoprotein (LDL) cholesterol, also referred to as “bad cholesterol,” can cause plaque to accumulate in arteries, raising the risk of stroke and heart disease. The “good” cholesterol, or high-density lipoprotein (HDL), aids in the elimination of low-density lipoprotein (LDL) cholesterol from the bloodstream.
Oats: Packed with soluble fibre, oats have the potential to lower LDL cholesterol, or bad cholesterol. A bowl of muesli in the morning can supply you with a good deal of fibre. To improve the flavour and nutritional content, you can also add nuts or fruits. Oats’ soluble fibre aids by creating a gel in the digestive system that holds bile acids—which are high in cholesterol—in check.
Nuts: Rich in fibre, plant sterols, and unsaturated fats that can help decrease LDL cholesterol are almonds, walnuts, and other nuts. Nuts can be helpful when added to salads and yoghurt or consumed as a snack. Nuts can help you feel full and decrease the chance that you’ll nibble on less healthful foods. They’re also a wonderful source of protein.
Fatty fish: Fish high in omega-3 fatty acids, such as sardines, mackerel, and salmon, can increase HDL cholesterol (good cholesterol) and decrease triglycerides. You can improve your heart by including fatty fish in your diet at least twice a week. Omega-3 fatty acids are a great option for heart health because they lower inflammation and enhance cardiovascular health in general.
Olive oil: Rich in monounsaturated fats, olive oil lowers low-density lipoprotein (LDL) cholesterol. You can greatly improve your heart health by using olive oil as your main cooking oil or as the foundation for your salad dressings. Maintaining healthy arteries requires lowering inflammation and enhancing endothelial function, which is made possible by the antioxidants in olive oil, especially polyphenols.
Legumes: Rich in soluble fibre, beans, lentils, and peas can help reduce low-density lipoprotein (LDL) cholesterol. Legumes can be used to soups, stews, salads, and side dishes to improve the nutritional profile of your diet. They can be a fantastic plant-based protein substitute for meat and have positive effects on cholesterol levels and general health.
Avocados: Rich in fibre and monounsaturated fats, avocados can lower cholesterol. There are several health advantages to slicing avocados and using them as a spread on toast or in salads and sandwiches. Avocados include vitamins and antioxidants that promote general health as well as potassium, which helps control blood pressure.
Berries: High in fibre and antioxidants, blueberries, strawberries, and other berries can lower cholesterol. Consuming a range of berries can give your diet a tasty and nutrient-dense boost. Berries contain antioxidants called anthocyanins that help guard against inflammation and oxidative stress, which can improve cholesterol profiles and heart health.
Dark chocolate: Due to its flavonoid concentration, dark chocolate with at least 70% cocoa can, when consumed in moderation, help lower cholesterol. Without going overboard, a modest piece of dark chocolate as a reward can have heart-healthy effects. Because dark chocolate contains flavonoids that raise HDL cholesterol and enhance endothelial function, it’s a better option when it comes to sating sweet preferences.
