Your body needs some cholesterol to function properly. However, excess of it in your body, especially in your blood may stick to the wall of the veins and arteries and narrow or even block them. As a result of this, you’ll be at risk of getting heart diseases. Healthy foods lower Cholesterol.
There are several treatments for lowering cholesterol in our bodies. These treatments include the use of medicines and heart-healthy lifestyle changes. The lifestyle changes include regular physical activities, weight management, and healthy eating. You’ve probably read a lot about workouts that help you to lower the cholesterol levels. Well, today we’ll talk about something new, which is healthy eating.
Healthy eating is all about eating healthy foods that lower your cholesterol levels. Yes, there are foods that you can take to lower cholesterol, and that doesn’t mean foods with no fats at all. Healthy foods that lower Cholesterol include;
- Nuts
It is one of the exceptionally nutrient-dense foods. Nuts provide plant compounds that are structurally similar to cholesterol known as phytosterols. These plant compounds help to lower cholesterol by blocking its absorption in the intestine.
What’s more, nuts are rich in L-arginine, an amino acid that assists your body in making nitric oxide. This, in turn, helps in regulating blood pressure. Furthermore, some nuts are high in monounsaturated fats while others like walnuts are rich in omega-3 fatty acids, which is good for heart health.
- Legumes
Also known as pulses, legumes are a group of plants comprising of lentils, beans, and peas. Legumes are rich in protein, minerals, and fiber. Adding legumes to your diet is an excellent way of lowering ‘bad’ LDL levels. Moreover, they are a good source of plant-based protein.
- Avocados
They are a rich source of fiber and monounsaturated fats. These two nutrients help to raise ‘good’ HDL cholesterol and ‘lower’ LDL cholesterol.
- Fatty fish
Mackerel and salmon are examples of fatty fish that offer excellent sources of long chain omega-3 fatty acids. The omega-3 fatty acids are essential as they lower inflammation and stroke risk by increasing ‘good’ cholesterol.
- Oats and barley
They contain a type of fiber called beta-glucan – which helps to lower cholesterol in your body. When you consume oats and barley, they provide beta-glucan which forms a gel inside your body and then binds to bile and cholesterol in the intestines.
By doing this, it limits the amount of cholesterol absorbed from the gut into your blood. Nonetheless, your liver will have to take cholesterol out of your blood to make more bile, which in turn lowers the levels of cholesterol in the blood.
- Fruits and vegetables
Fruits and vegetables cannot miss out on the healthy foods that lower cholesterol. It’s because they contain little to no fat. Therefore, it means by eating them there is no addition of fats to the body. On top of that, they are rich in minerals, plant chemicals, and vitamins that help you to stay healthy. The fiber present in fruits and vegetables also lower cholesterol in your blood.
- Soy foods
They are foods full of vitamins and protein. Soy foods too help in keeping your cholesterol levels down. Some of these soy foods include a glass of soy milk, soy desserts, soy custard, and soy meat alternatives.
Conclusion
When it comes to lowering cholesterol, following a low cholesterol diet and avoiding all the fats are not the answer. Lowering cholesterol is all about moderation and balance, that is, eating the right combination of nutrient-dense foods. Add these healthy foods to your diet and watch your cholesterol levels going down.
