Top 5 Foods That Will Reduce Cholesterol

High cholesterol continues to afflict countless of individuals. However, studies have now shown that high cholesterol can be treated with a number of healthy foods. The National Institute of Nutrition recommends that every individual should consume at least 300 gram of vegetables (50 gram of green leafy vegetable, 200 gram of other vegetables and 50 gram of root vegetables) and 100 gram of fruit daily. We have listed the top 5 foods that will fight the evil.

Beans and lentils

Beans, lentils and peas are good source of soluble fiber which helps lower cholesterol levels. Beans and pulses are high in fiber, high in protein and low in fat. Beans also contain lecithin, a nutrient that also helps in lowering it.

Fatty Fish

Fatty fish like Salmon, Tuna, Halibut are rich in Omega-3 fatty acids that has many heart protective properties and also helps improve your blood cholesterol profile.. Just be sure to bake or grill the fish, not fry it.

Saturate Fats

Avocados, Peanut butter, Hazelnuts, Almonds and Pecans contain heart-healthy MUFA, which helps lower Cholesterol levels. Olive and Peanut oils are also rich in monounsaturates. Note all are high in fat calories.

Oats

Soluble fiber found in oats and oat bran, barley, brown rice, helps lower Cholesterol. Soluble fiber binds to bile acids and cholesterol an helps their excretion. Beans, apples, carrots also contain soluble fiber.

Nuts

Nuts contain plant sterols and monounsaturated and polyunsaturated fats, which lower the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are rich in heart healthy fiber, Vitamin E and Selenium.