8 Foods That Help to Lower Cholesterol With Diet

Cholesterol is a term that all of us are familiar with; modern-day society is obsessed with it. Perhaps our lifestyle and the food we consume today have brought it into the limelight. High cholesterol has become a common condition that plagues society today.

What is cholesterol, and why is a high amount of it considered bad for your health?

While it is important to consume these foods, it is also crucial to avoid unhealthy foods. Unhealthy foods rich in trans or saturated fats and high amounts of calories shouldn’t be a part of your diet.

# 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.

# Seeds

Seeds such as flaxseeds, chia seeds and pumpkin seeds are excellent protein sources, fibre, fats, vitamins and minerals. Seeds are a good vegan source of protein and can help lower LDL cholesterol levels.