The word “cholesterol” can seem somewhat intimidating or scary. That said, your cholesterol can only damage your health when you have too much low-density lipoprotein (LDL) cholesterol. If you have high LDL levels, you may eventually experience cardiovascular issues like heart attacks.
Fortunately, you can make changes to your diet to lower your cholesterol. Here’s a look at 10 foods that lower cholesterol effectively.
A compound like soluble fiber will help reduce cholesterol absorption. You should aim for five or more grams of soluble fiber specifically per day. You can get those properties through oats. Try making oatmeal or eating Cheerios for breakfast to start your day right. Avoid adding toppings that may increase your cholesterol.
2. Fatty Fish
Fish are an excellent source of omega-3 fatty acids. The blood contains a type of fat called triglycerides. It’s essential to keep your triglyceride count low to avoid high cholesterol. If you eat fish like salmon and tuna, you can get enough omega-3 fatty acids to combat your triglycerides levels.
You should strive to consume more monounsaturated fatty acids (MUFAs). These compounds are healthy fats your body needs to thrive. MUFAs will help lower LDL amounts so that you can avoid blocked arteries. Eat half an avocado every other day to lower cholesterol.
Like oats, you can get soluble fiber from beans. Plus, it’s easier to feel full when you eat beans because they take longer to digest. As a result, you won’t overeat foods that may raise your cholesterol. Everything from pinto to garbanzo to navy beans will be a great pick.
5. Grapes and Apples
These fruits contain a form of soluble fiber called pectin. This element can reduce total cholesterol levels to keep you healthy. Its structure specifically targets LDL amounts so that you can manage your cholesterol effectively. Aim to consume more grapes, apples and other fruits with pectin.
Eggplant is low in fat and high in fiber. It contains saponins to lower LDL levels, too. This vegetable doesn’t have many calories, so you can incorporate eggplant dishes into most diets. A tasty recipe idea is baked eggplant with parmesan cheese.
7. Soy and Whey
There are varying opinions surrounding whether soy is beneficial enough for cholesterol. You can lower cholesterol by eating soy, but you’ll find that it’s not as effective as other foods. That said, it’s beneficial for those who don’t eat much meat.
An element like whey protein can lower your cholesterol overall. It’s also a great way to control blood pressure. It’s found in dairy products, so you should consider increasing how much yogurt you eat. You can also buy whey protein powder to mix into smoothies, as well.
You can lower your risk of heart issues when you eat almonds, walnuts and peanuts. That’s because they contain unsaturated fatty acids. This factor supports your overall cardiovascular system. Eat a handful of nuts as a snack to obtain certain benefits.
9. Dark Chocolate
Here’s a tip for chocolate lovers everywhere. It turns out that chocolate is one of the best foods that lower cholesterol. That’s because it decreases blood pressure through flavonoids present in cocoa. You can also decrease your LDL count when you eat dark chocolate. Be sure to choose products with high cocoa content to avoid unnecessary sugar.
If you’re a garlic fiend, you might already be supporting your heart. This vegetable offers an effective way to limit cardiovascular disease risks that could be related to high LDL levels. In other words, you should add a little more garlic to your pastas and soups. You can also take capsules to increase your intake.
Should You See a Doctor About Your Cholesterol?
You can only tell whether you have high cholesterol by taking a blood test. There aren’t any symptoms associated with high cholesterol. As a result, you should talk to your doctor if your family has a history of high cholesterol. This step will help you avoid issues before it’s too late.
You can then form a gameplan to lower your cholesterol. In general, it’s a smart idea to eat foods that reduce cholesterol anyway. There’s no harm in doing that. Plus, you may be helping yourself in the long run, even if you don’t know anything right now.
Enjoy These Foods to Help Reduce Your Cholesterol
A high cholesterol count can lead to various cardiovascular issues. If you want to take steps to improve your health, you can always start with cholesterol. Use these ideas to reduce your cholesterol — and lead a better life as a result.