Top 10 Foods To Include In Your Diet To Lower Your Cholesterol

If you are looking to lower your cholesterol levels, taking note of your diet is essential in addition to taking the right medications.

According to the World Heart Federation, high levels of cholesterol cause millions of deaths every year. In fact, it is a major risk factor behind the increasing rate of heart disease and stroke.

Having higher cholesterol levels in the blood can result from several factors, including genetics and medical conditions. However, what most people ignore is that poor diet is often the main reason behind elevated cholesterol levels.

By making healthier food choices, it is possible to keep the cholesterol levels under check and improve your overall health, says Dr. Amitabha Saha, a well-known doctor for high cholesterol treatment.

In this blog, we will look at the top 10 foods that you must incorporate into your diet to reduce and keep your cholesterol level under check.

What Is Cholesterol?

Cholesterol is a waxy substance, better known as lipids, that is found in the cells of your body. It is not actually bad unless you have in excess. Cholesterol is required to perform various major bodily functions such as the production of hormones, the digestion of food, and the building of cell membranes. Simply put, you cannot survive without cholesterol.

The liver makes most of the cholesterol that the body needs; however, some of it also comes from the food that we eat. Whenever there is an excess of cholesterol in the body, it gets built up in the arteries as a form of a thick plaque that narrows the arterial walls.
The good news is that with timely high cholesterol treatment, it is possible to lower the cholesterol level and reduce the risk of severe health complications.

Healthy Eating Tips For High Cholesterol

Here are the “good” foods that are required to be included in your diet that are known to lower cholesterol levels.

• Oats: Having a bowl of oats for breakfast is beneficial to reduce the absorption of cholesterol in the arteries.
• Beans and legumes: They are rich in soluble fibre and proteins. You can include them in your meals to help in weight loss, prevention of cholesterol deposition and appetite control.
• Fruits: Fresh fruits like apples, grapes and berries are rich in antioxidants and soluble fibre that prevent cholesterol oxidation and inflammation.
• Leafy vegetables: Leafy vegetables like spinach, cabbage and lettuce have cholesterol-lowering benefits and even help with reducing their buildup in the arteries.
• Omega 3 fatty acids: They are known as healthy fats and are associated with lowering high triglyceride levels to prevent cardiovascular disease.
• Whole grains: Barley, millets and whole wheat are excellent choices for individuals looking to lose weight, which is one of the main contributing factors behind high cholesterol.
• Olive oil: Olive oil, especially extra virgin olive oil, contains antioxidants that lower bad cholesterol, leaving the bad ones untouched. They also reduce high blood pressure and fat deposition in the body.
• Soya: Soya beans are a high-protein and low-cholesterol food that can lower your low-density lipoprotein cholesterol, which is harmful to health.
• Avocados: Avocados are rich sources of two essential nutrients, including monounsaturated fats and fibre, that lower bad cholesterol and raise the good ones.
• Nuts: Almonds and walnuts are rich in calories that help with lowering cholesterol and protection against heart diseases.

Conclusion

Incorporating these foods can significantly lower your cholesterol levels. However, also make sure to consult a high cholesterol treatment doctor to get a personalised plan based on the severity of your condition.