Maintaining healthy cholesterol levels is important for overall health, as high cholesterol is a major risk factor for heart disease and other cardiovascular conditions. Including certain foods in one’s diet can also play an important role in achieving and maintaining optimal cholesterol levels. These cholesterol-friendly foods are usually rich in nutrients, antioxidants, fiber, and healthy fats, all of which have been shown to lower LDL (low-density lipoprotein) cholesterol and increase HDL (high-density lipoprotein) cholesterol, the “good” cholesterol. contribute to increase.
By adding some cholesterol-friendly foods to a balanced diet, one can take a proactive approach to maintaining healthy cholesterol levels.
Here are 7 foods that can help manage cholesterol levels:
Oat
Oats are rich in soluble fiber, especially beta-glucan, which helps lower levels of LDL cholesterol (the “bad” cholesterol). Include oatmeal, oat bran or whole oats in your breakfast routine.
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Various nuts, including almonds, walnuts and pistachios, contain heart-healthy fats, fiber and plant sterols that may help lower LDL cholesterol. Enjoy a handful of unsalted nuts as a snack or add them to salads and other dishes.
fatty fish
Fish such as salmon, mackerel and sardines are excellent sources of omega-3 fatty acids. These healthy fats help lower triglycerides and raise levels of HDL cholesterol (the “good” cholesterol). Aim for two servings of fatty fish per week.
avocados
Avocados are rich in monounsaturated fats that can help lower LDL cholesterol while raising HDL cholesterol. Additionally, they provide other heart-healthy nutrients and fiber. Add avocado slices to salads, sandwiches, or use them as a substitute for butter or mayo.
beans
Beans, lentils and chickpeas are high in soluble fiber, which helps lower cholesterol levels. They are also a good source of plant-based protein and can be added to soups, stews, salads or consumed as a side dish.
Olive Oil
Olive oil contains monounsaturated fats and antioxidants that contribute to improving cholesterol levels and heart health. Use it as a replacement for saturated fats such as butter or margarine in cooking and salad dressings.
fruits and berries
Apples, berries, citrus fruits and other types of fruit are rich in soluble fiber and antioxidants, which may help lower LDL cholesterol. Include a variety of fruits in your diet as healthy snacks or smoothies.
Remember that managing cholesterol levels is not just about adding specific foods but adopting a well-rounded, balanced diet that includes nutrient-rich foods.
(This article is for informational purposes only and should not be considered a substitute for advice provided by qualified medical professionals.)