The quantity of cholesterol in your blood is referred to as your cholesterol level. Cholesterol is a fatty molecule needed for forming cells, generating hormones, and aiding in digestion. However, high levels of low-density lipoprotein (LDL) cholesterol, generally labelled “bad”
cholesterol, which raises the risk of heart disease and stroke by causing plaque to accumulate in arteries. High-density lipoprotein (HDL) cholesterol, regarded as “good” cholesterol, helps eliminate LDL cholesterol from the bloodstream. Cardiovascular health depends on maintaining a good balance between LDL and HDL cholesterol, which is usually accomplished by diet, exercise, and, if needed, medication.
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.
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: Packed with omega-3 fatty acids, fish like sardines, mackerel, and salmon can raise HDL cholesterol (the “good” cholesterol) and lower triglycerides. You can improve your heart by including fatty fish in your diet at least twice a week. Omega-3 fatty acids help reduce inflammation and enhance overall cardiovascular function, making them an ideal choice for heart health.
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 are also high in potassium, which helps manage blood pressure, and they contain vitamins and antioxidants that support general health.
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. The antioxidants in berries, such as anthocyanins, can protect against oxidative stress and inflammation, contributing to enhanced heart health and improved cholesterol profiles.
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.
