Diet can have a powerful effect on cholesterol. Choosing your diet and including foods that can lower cholesterol and can also improve the health of your heart. Are you wondering which foods can help lower your cholesterol? Then keep reading to know which foods to include in your diet.
Oatmeal is said to have soluble fibre, which is known to reduce low-density lipoprotein (LDL) cholesterol (aka the bad cholesterol). Soluble fibre is said to reduce the absorption of cholesterol in your bloodstream. You can include a bowl of oatmeal in your breakfast and add fruits like strawberries or bananas, which will get you more fibre.
Nuts are nutrient-dense foods that can protect the heart, and they also make a tasty snack. You can include almonds, walnuts, and more, which can slightly lower LDL and are rich in L-arginine (an amino acid which facilitates in making nitric oxide). And this helps in regulating blood pressure.
Legumes (known as pulses) like beans, lentils, and peas contain a lot of minerals, fibre, and protein. You may choose to include legumes in your diet and replace processed meats and refined grains in your diet. Apart from which, you can also add soybeans (a type of legume) to your diet, as soy foods are known to reduce bad LDL and total cholesterol.
Omega-3 Fatty Acids and Fish
Fatty fish are known to have omega-3 fatty acids, which can lessen triglycerides and reduce blood pressure. Omega-3 fatty acids are high in herring, tuna, mackerel, and more. You may like to cook fish by steaming or stewing, which is healthier than frying fish.
Avocados are a good source of monosaturated fatty acids (MUFAs), fibre and nutrients. And including them in your daily diet plan can improve LDL cholesterol levels.
Garlic is an important ingredient in cooking and is also known to lower blood pressure and bad LDL cholesterol. It contains compounds like allicin, which is its main active compound. And is known to protect the heart, according to many studies.
If you have loved using olive oil to sauté vegetables or as a salad dressing, then you will love to add it in your diet as it is a healthy addition and works as a good substitute for butter.