Cholesterol is an essential element for our body, but high levels of cholesterol can cause heart diseases. A healthy lifestyle, regular exercise, and a balanced diet can help you maintain your cholesterol levels in check.
Are you one of those who loves to indulge in greasy, fried, and decadent food? Burgers, pizzas, chips, and sodas have become an unavoidable part of our lives. While eating junk food at times is okay, the problem arises when our temptation goes out of control. Eating excess amounts of fried and junk foods leads to several lifestyle diseases, with high cholesterol being one of the most common ones. Here are 10 everyday foods that can help you manage your cholesterol levels.
Foods to Keep Cholesterol Levels in Check
1- Amla
Amla is one of the richest sources of vitamin C, minerals, and amino acids. According to a study published in the Indian Journal of Pharmacology, amla helps reduce cholesterol levels in the body. Besides, amla is found to provide the additional benefit of protection against atherosclerosis and CAD (coronary artery disease).
2- Green Tea
Green tea is a rich source of polyphenols that have been associated with not only lowering LDL cholesterol but also increasing HDL cholesterol. Drinking a cup or two of green tea every day can have a positive impact on your cholesterol levels.
3- Lemons
Lemon (or any citrus fruit) is loaded with vitamin C and antioxidants that help flush out toxins and reduce inflammation in the body. Citrus fruits contain hesperidin, which can reduce symptoms of hypertension and pectin (fibre) and limonoid compounds. These factors can slow atherosclerosis (hardening of arteries) and reduce “unhealthy” (LDL) cholesterol in the blood. Antioxidant flavones can also lower the risk of strokes in women.
4- Spinach
Spinach is loaded with several essential nutrients. It is one popular food in our kitchen pantry and helps benefit our overall health. According to experts, spinach contains carotenoids that are known to lower cholesterol levels in the body.
5- Walnuts
A study conducted by the University of California found that eating a walnut-rich diet can be effective in losing weight and improving cholesterol levels. The research further found that a diet containing walnuts, which primarily comprise polyunsaturated fats, positively impacts heart health markers too.
6. Oats
Oats are rich in soluble fiber, which reduces the absorption of cholesterol into the bloodstream. According to a study published in the American Journal of Clinical Nutrition, consuming 3 grams of soluble fiber from oats can lower LDL cholesterol levels by 5.3%. Oats are easy to incorporate into your diet. You can have oatmeal for breakfast or use it as a substitute for breadcrumbs in meatloaf or burgers.
7. Nuts
Nuts are rich in unsaturated fats, protein, and fiber, which makes them an excellent food to manage your cholesterol levels. According to a study published in the American Journal of Clinical Nutrition, consuming 67 grams of nuts per day can reduce LDL cholesterol levels by 7.4%. You can snack on a handful of nuts or sprinkle them on top of your salad.
8. Fatty Fish
Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids. Omega-3 fatty acids can reduce inflammation and decrease triglyceride levels, which can lower your risk of heart disease. According to a study published in the Journal of the American Medical Association, consuming fatty fish twice a week can reduce your risk of dying from a heart attack by 36%. You can bake, grill, or steam your fish and serve it with a side of vegetables.
9. Legumes
Legumes, such as beans, lentils, and chickpeas, are rich in soluble fiber, protein, and complex carbohydrates. According to a study published in the Canadian Medical Association Journal, consuming one serving of legumes per day can reduce LDL cholesterol levels by 5%. Legumes are versatile and easy to incorporate into your diet. You can use them as a substitute for meat in chili, soup, or stew.
10. Avocado
Avocado is rich in monounsaturated fat, which can reduce LDL cholesterol levels and increase HDL cholesterol levels. According to a study published in the Journal of the American Heart Association, consuming one avocado per day can reduce LDL cholesterol levels by 13.5 mg/dL. You can use avocado as a spread on your sandwich or toast, or add it to your salad.
Conclusion
Incorporating these ten everyday foods into your diet can help you manage your cholesterol levels and reduce your risk of heart disease. Oats, nuts, fatty fish, legumes, and avocado are all delicious and easy to incorporate into your meals. Remember to maintain a healthy lifestyle, exercise regularly, and consult with your doctor before making any significant changes to your diet.
