4 Best Foods to Lower Cholesterol Levels
Adding these foods to your daily routine can lower cholesterol, reducing 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 your blood vessels, increasing the risk of blockages, which are major risk factors for medical emergencies like heart attacks and strokes.
High cholesterol can be hereditary, but it is often the result of unhealthy lifestyle choices and is preventable and treatable. A healthy diet, regular exercise and sometimes medication can help lower high cholesterol.
Diet plays an important role in cholesterol management with certain foods known to lower cholesterol.
2. Foods you can add to your diet to help lower cholesterol levels
Oats and barley:Foods like oatmeal, oat smoothies or pearl barley can help lower cholesterol. This is because they contain a soluble fibre called beta glucans, which forms a gel in the gut and prevents cholesterol from being absorbed into the blood.
Beans, peas and lentils:These beans are a good source of soluble fibre, which can help prevent cholesterol from entering the bloodstream. They are also a good source of protein, making them a good alternative to red meat, which can be high in saturated fat, which is known to cause higher cholesterol levels.
Nuts:Replacing some of your favorite snacks with these can lead to changes in your body's cholesterol levels.
Snacks like cakes and biscuits tend to be high in saturated fats, which have been linked to increased cholesterol levels. So try swapping these for snacks that are high in unsaturated fats, which can help lower cholesterol, such as nuts.
Fortified milk and yogurt:Foods high in sterols and stanols are known to have cholesterol-lowering effects, and many fortified milk and yogurt products have them added.
Sterols and stanols are plant chemicals that mimic cholesterol and may block cholesterol absorption in the gut.
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