7 Low Cholesterol Foods That Should Be Part of Your Diet

High cholesterol could lead to severe health issues, such as heart diseases. Controlling cholesterol levels shouldn’t take much effort; a simple lifestyle change is enough. All you need to do to lower your cholesterol levels is to avoid smoking, limit alcohol intake, exercise regularly, and follow a healthy diet. Food plays a key role in the rise or fall of cholesterol levels; healthy foods such as fruits, vegetables, whole grains, fish and more reduce LDL cholesterol levels and raise HDL levels while unhealthy fried and fast food, rich in trans fat and calories do the opposite. Read on to find the role of food in cholesterol levels.

Foods that are fried, high in sugar, and trans or saturated fats tend to increase LDL cholesterol levels. Saturated fats raise bad cholesterol and are also associated with a higher risk of a heart attack. Foods such as burgers, french fries, pastries, and cakes are examples of unhealthy foods to avoid. Fruits, vegetables, whole grains, fish, nuts, seeds, and soy products are foods that one must consume to lower cholesterol levels. Let’s take a look at the best foods to lower cholesterol levels.

# Nuts

Nuts such as almonds and walnuts have an incredible range of healthy properties, among them being their ability to lower LDL or “bad” cholesterol. Both almonds and walnuts are rich in monounsaturated fats, and walnuts are rich in omega 3 fatty acids, which is good for a healthy heart. So, munch on those yummy nuts to lower bad cholesterol and keep your heart healthy.

# Fatty fish

Fish is one of the healthiest foods for multiple reasons. It is excellent for the skin, hair, brain, and heart. Fish is a part of the Mediterranean diet, known to be one of the healthiest diets, if not the healthiest for heart and overall health. Fatty fishes such as salmon, mackerel and tuna help lower bad cholesterol levels and are also an excellent source of omega-3 fatty acids.

# Whole grains

Whole grains such as oats and barley are associated with a lower risk of heart diseases. Whole grains retain all the nutrients, unlike refined grains. They both contain beta-glucan, a soluble fibre that helps lower LDL cholesterol.

# Fruits and Berries

The benefits of fruits are well-known; they are superfoods that provide an array of nutrients that can help prevent and even control illnesses. Berries and other fruits can decrease LDL cholesterol and increase HDL cholesterol. Fruits are rich in soluble fibres that help in lowering bad cholesterol.

# Legumes

Legumes, also known as pulses, such as beans, lentils, peanuts and peas, are excellent sources of nutrients, including protein. They are a better protein source than meat because they contain high amounts of protein but with much less fat and a negligible amount of cholesterol. This helps in keeping cardiovascular diseases at bay.

# Tea

While green tea has gained widespread popularity for its benefits, other teas such as black tea are also beneficial for health. Tea may help lower inflammation while the catechins in them can keep the blood pressure healthy.

# Dark chocolate

Perhaps the tastiest way to lower LDL or “bad” cholesterol is by eating dark chocolates. Dark chocolate can also decrease blood pressure and increase HDL or “good” cholesterol. But ensure that you get one with less sugar and a high percentage of chocolate.