10 Foods You Should Include in Your Diet to Reduce Cholesterol
Cholesterol is a waxy substance that our bodies need to build cells, hormones and vitamin D. However, high cholesterol levels can lead to serious health problems such as heart disease, stroke and heart attacks. One of the most effective ways of reducing LDL (bad) cholesterol levels is through diet. In this article, we will reveal ten foods you should include in your diet to reduce cholesterol levels.
1. Oats
Oats are a rich source of beta-glucan, a type of soluble fiber that helps to lower LDL cholesterol levels by reducing its absorption into your bloodstream. Studies have found that consuming 3 grams of beta-glucan from oats daily can reduce LDL cholesterol levels by up to 5%. So, start your day with a bowl of oatmeal or porridge to reduce your cholesterol levels.
2. Beans and Lentils
Beans and lentils are an excellent source of soluble fiber, which binds to cholesterol and prevents its absorption into the bloodstream. Studies have shown that consuming a serving of beans or lentils daily can reduce LDL cholesterol levels by up to 5%. Add beans or lentils to soups, stews, salads or enjoy them as a side dish.
3. Fatty Fish
Fatty fish such as salmon, mackerel, herring, sardines and tuna are rich in omega-3 fatty acids, which have been shown to reduce triglycerides, a type of fat in your bloodstream that contributes to high cholesterol levels. Consuming two servings of fatty fish per week can significantly reduce your cholesterol levels.
4. Nuts
Nuts are a great source of unsaturated fat, fiber and plant sterols, which can help to lower LDL cholesterol levels. Studies have shown that consuming a handful of nuts daily can reduce your cholesterol levels by up to 5%. However, be mindful of the calorie content, as nuts are high in calories.
5. Avocado
Avocado is a rich source of unsaturated fat, fiber and beta-sitosterol, a plant compound that can reduce the absorption of cholesterol into your bloodstream. Studies have found that consuming one avocado per day can significantly reduce your LDL cholesterol levels.
6. Fruits and Vegetables
Fruits and vegetables are rich in soluble fiber, antioxidants and plant sterols, which can help to lower your cholesterol levels. Consuming a variety of fruits and vegetables daily can reduce your LDL cholesterol levels by up to 5%.
7. Whole Grains
Whole grains such as brown rice, quinoa, barley, and bulgur are rich in soluble fiber, which can help to lower your LDL cholesterol levels. Consuming two servings of whole grains daily can reduce your cholesterol levels by up to 5%.
8. Olive Oil
Olive oil is rich in monounsaturated fat, which can help to reduce your LDL cholesterol levels. Replacing butter, margarine and vegetable oils with olive oil can significantly reduce your cholesterol levels.
9. Dark Chocolate
Dark chocolate is rich in flavonoids, which can help to improve your cholesterol levels by reducing LDL cholesterol oxidation. Consuming a small amount of dark chocolate (30-60 grams) daily can significantly reduce your cholesterol levels.
10. Green Tea
Green tea is rich in catechins, which are plant compounds that can help to reduce cholesterol levels. Consuming two to three cups of green tea daily can reduce your cholesterol levels by up to 5%.
Conclusion
Including the above ten foods in your diet can significantly reduce your LDL cholesterol levels. When combined with regular exercise and a healthy lifestyle, you can improve your overall health and reduce the risk of heart disease, stroke and heart attacks. So, start incorporating these foods into your daily diet and take control of your cholesterol levels.
