Cholesterol plays an important role in our body, however, when cholesterol levels are too high, it increases the risk of cardiovascular and cerebrovascular diseases. Studies have shown that with dietary modifications, we can help cholesterol become leveller. Here are five foods that are considered the best option for lowering cholesterol.
1. Nuts are one of the ideal foods to lower cholesterol
Nuts are rich in unsaturated fatty acids, which help lower levels of low-density lipoprotein cholesterol (LDL-C) while raising levels of high-density lipoprotein cholesterol (HDL-C).
Studies have shown that consuming a small handful of nuts per day, such as almonds, walnuts, or cashews, can significantly reduce cholesterol levels.
Second, fish is another helpfulCholesterol-lowering foods
Fish is rich in omega-3 fatty acids, which can lower levels of LDL-C and increase levels of HDL-C. Studies have shown that consuming fish, such as salmon, cod, or sardines, at least twice a week can significantly lower cholesterol levels.
3. Whole grains are another important option for lowering cholesterol
Whole grains are rich in dietary fiber, which can help reduce cholesterol absorption. In addition, whole grains contain plant sterols, which block the absorption of cholesterol.
Therefore, choosing whole-grain foods such as whole-grain bread, oatmeal, or whole-grain rice every day can help lower cholesterol levels.
4. Olive oil is a healthy fat choice, which can help lower cholesterol in waterFlat.
Olive oil is rich in monounsaturated fatty acids, which can lower levels of LDL-C and increase levels of HDL-C. Studies have shown that consuming a moderate amount of olive oil every day can significantly improve cholesterol levels.
5. Legumes are another important choice for lowering cholesterol
Legumes are rich in plant protein and dietary fiber, which can help reduce LDL-C levels. In addition, legumes contain plant sterols, a substance that blocks the absorption of cholesterol. Therefore, consuming legumes, such as tofu, soy milk, or red beans on a weekly basis, can help lower cholesterol levels.
Bottom line: Elevated cholesterol is a common health problem, but dietary modifications can help stabilize cholesterol. In addition, other dietary and lifestyle adjustments need to be taken care of to keep cholesterol within the normal range.