Normal cholesterol levels are essential for steady body function and well-being. In contrast, high cholesterol plays a significant role in the prospects of developing heart disease after a very lengthy period of time because high cholesterol promotes the formation of atherosclerotic plaques on the walls of blood vessels, which can narrow and harden the vessel over time completely, leading to heart attacks, strokes, and other health illnesses.
The chief causes of high cholesterol in men and women can be different. It is often caused by an unhealthy lifestyle such as smoking, alcohol, stress, increased consumption of fatty foods, and a lack of regular exercise.
Did you know some foods will help lower cholesterol? Food plays a significant role in cholesterol levels, adding more extra vegetables, fruits, nuts, whole grains, seeds, and fish to your diet can assist lower your cholesterol levels.
Therefore, it is essential to include foods that help lower cholesterol, such as:
1. Fatty Fish
Fatty fish such as sardines, salmon, trout, tuna, and mackerel gives high levels of omega-3 fatty acids, which are excellent at combating high cholesterol. Omega-3 fatty acids have been proved to lower bad cholesterol and slow down the progression of plaques in the arteries, including reducing inflammation and stroke prospect. The method that you prepare any of those fatty fish makes a significant difference in your blood cholesterol level, so it’s better to boil, baked, or steam the fish to get the health benefits.
2. Whole Grains (oatmeal, barley and brown rice)
Whole Grains contain dietary fiber, which plays a vital role in managing and lowering cholesterol. You should add oatmeal, barley, and brown rice as part of your daily diet.
Does garlic help with high cholesterol? Studies suggest consuming garlic regularly helps to lower cholesterol levels due to the anti-oxidant properties of Allicin. Additionally, people who consume large amounts of garlic usually have a lower chance of heart disease, cancer, Alzheimer’s, and dementia.
Are beans good for cholesterol? Yes, the soluble fiber found in kidney beans, pinto beans, black beans, and black-eyed peas may help lower cholesterol has been proved in several studies. Regular consumption of beans reduces the chance of cardiovascular disease, obesity, and type 2 diabetes. The U.S. Dietary Guidelines for Americans recommend eating about three cups of beans per week, or approximately one-half cup daily.
5. Nuts (almonds and walnuts)
The monounsaturated fatty acid components in Nuts may significantly help lower LDL (‘bad’) cholesterol. Numerous studies proclaim that constant consumption of up to half a cup of almonds or walnuts can decrease your cholesterol levels by up to 7% to 10%. Nuts additionally contain phytosterols, which block the absorption of cholesterol into the blood.
6. Fruits (Avocados, apples, citrus fruits, berries, and bananas)
Fruits such as avocados, berries, apples, citrus fruits, and bananas are rich in pectin and fiber, especially soluble fiber that helps block cholesterol from being absorbed into your bloodstream, therefore assisting to lower your cholesterol. These fruits contain vitamins, minerals, and anti-oxidant, which help you stay healthy and prevent heart disease and diabetes.