7 Foods That Can Help You Lower Cholesterol

High cholesterol is a prevalent issue that can have a role in the development of heart disease. When it comes to high cholesterol, as with most other medical diseases, early prevention is usually preferable to damage control, which means it’s best to take changes in your lifestyle to prevent high cholesterol before it occurs. The good news is that maintaining healthy cholesterol levels may be easier than you think, especially if you have a hereditary or familial history of high cholesterol. According to McKel Hill, a qualified dietitian, maintaining good cholesterol levels in your body can be as simple as making the necessary dietary changes.

Here are a few items that can help you maintain a healthy cholesterol level.

Olive Oil as the first item on our list may appear unusual. After all, olive oil is high in fat, and one may easily be tempted to believe that foods heavy in fat will only worsen a person’s cholesterol. However, not all fats are created equal; although some fats, such as those found in many oil, are harmful to your cholesterol levels, others, such as those found in olive oil, can actually be beneficial to your cholesterol levels. This is due to the high concentration of unsaturated fats in olive oil; unlike saturated and trans fats, unsaturated fat is not only an appropriate addition to a cholesterol-reducing diet, but it is also directly advantageous to decreasing cholesterol and boosting heart health.
According to Hill, the fat content of olive oil lowers LDL cholesterol, often known as “bad” cholesterol, while increasing HDL cholesterol, or “good” cholesterol. Polyphenols, which are found in olive oil, are also very helpful at reducing inflammation in the body.

Beans and legumes. You may be conditioned to believe that when people say “beans, beans, they’re excellent for your heart,” they’re referring to a juvenile rhyming joke about farts. Beans of all types are high in fibre, which can help lower bad cholesterol while also making you feel full and satisfied after a meal. Many different types of beans and other legumes have nutritional benefits in addition to helping lower unhealthy levels of cholesterol in your body: for example, the garbanzo bean, also known as the chickpea, is a high source of protein, manganese, iron, and copper, as well as fibre, and may help lower blood sugar and increase your body’s sensitivity to the hormone insulin.

Salmon and other types of fatty fish are high in omega-3 fatty acids, which are good for your cholesterol levels. Omega-3 has been demonstrated to promote cholesterol health in a number of ways, according to Hill, including lowering LDL cholesterol levels, reducing inflammation in the body, and lowering the risk of heart disease and stroke. Salmon is a good source of protein, B vitamins, potassium, and selenium, in addition to its high omega-3 content.

Avocado like olive oil, are high in monosaturated fats, and they, like legumes, are also high in fibre. In fact, a 2015 study published in the Journal of the American Heart Association found that overweight or obese persons who ate an avocado every day might expect to have much reduced levels of harmful cholesterol in their bodies.

Nuts particularly almonds and walnuts, are very effective in lowering cholesterol levels. Walnuts are strong in unsaturated fats and omega-3 fatty acids, which we already know are crucial for cholesterol and heart health. Almonds, in particular, are high in L-arginine, an amino acid that aids in the production of nitric oxide and the regulation of blood pressure. In addition to these nutrients, nuts of all kinds contain cholesterol-lowering phytosterols, as well as calcium, magnesium, and potassium, all of which are beneficial to heart health and blood pressure reduction.

Complete Grains Whole grains, particularly oats and barley, have also been demonstrated to aid in the reduction of harmful cholesterol and the maintenance of a healthy heart. Beta-glucan, a type of soluble fibre found in whole grain oats, has been shown to lower LDL cholesterol levels by up to 7% in persons who eat oats on a regular basis. Barley, on the other hand, is a good source of beta-glucan.

Tea. While green tea is usually the frontrunner when it comes to shouting the praises of tea and its health advantages, black and white tea are no slouches when it comes to enhancing your health, particularly cholesterol. Catechins and quercetin are two of the most essential components present in tea, and they both help to keep your heart and cholesterol levels in check. Catechins aid in the activation of nitric oxide in your cardiovascular system, which, as previously said, helps to lower blood pressure. Quercetin, a difficult-to-pronounce chemical, is thought to improve the general function of your blood vessels while also reducing inflammation.

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