4 best foods to help lower cholesterol levels
Adding these foods to your daily routine can lower cholesterol and reduce your risk of heart attack and stroke.
Cholesterol is a waxy substance found in the blood, and the body needs cholesterol to build healthy cells, but high cholesterol levels can increase the risk of heart disease.
High cholesterol means you have too much fat (also called cholesterol) in your blood. Over time, this cholesterol can build up in blood vessels, increasing the risk of blockages, which is a major risk factor for medical emergencies such as heart attacks and strokes.
High cholesterol can be hereditary, but it's often the result of unhealthy lifestyle choices, and it's preventable and treatable. A healthy diet, regular exercise, and sometimes medication can help lower high cholesterol.
Diet plays a crucial role in cholesterol management, with certain foods known to lower cholesterol.
2. Foods that can be added to the diet to help lower cholesterol levels.
Oats and barley:Foods like oatmeal porridge, oatmeal smoothies, or pearl barley can help lower cholesterol. This is because they contain a soluble fiber called beta-glucans, which forms a gel in the intestines and helps prevent cholesterol from being absorbed into the bloodstream.
Beans, peas, and lentils:These legumes are an excellent source of soluble fiber, which can help prevent cholesterol from entering the bloodstream. They are also a rich source of protein, making them a good alternative to red meat – which can be high in saturated fat, a known cause of higher cholesterol levels.
Nuts:Replacing some of your favorite snacks with these could lead to changes in your body's cholesterol levels.
Snacks like cakes and cookies tend to be high in saturated fat, which is linked to increased cholesterol levels. Therefore, try replacing these with snacks that are higher in unsaturated fats, such as nuts, to help lower cholesterol levels.
Fortified milk and yogurt:Foods rich in sterols and stanols are known to help lower cholesterol, and many fortified dairy and yogurt products have added them.
Sterols and stanols are plant chemicals that mimic cholesterol and can prevent cholesterol from being absorbed in the intestines.
