6 Powerful Foods to Help Lower Your Cholesterol

High cholesterol is a growing concern, affecting millions of people worldwide. It's a major risk factor for heart disease, stroke, and other health problems. Fortunately, dietary changes can significantly impact cholesterol levels.?

Here are 6 powerful foods to help you keep your cholesterol in check:

Oats

These whole grains are packed with soluble fibre, a type of fibre that traps cholesterol in the digestive tract, preventing its absorption into the bloodstream. Studies show that consuming just 3 grams of oat fibre daily can reduce LDL ("bad") cholesterol by 5-10%.

Unsplash

Fatty Fish

Fatty fish like salmon, mackerel, sardines, and herring are rich in omega-3 fatty acids, particularly EPA and DHA. These healthy fats have numerous health benefits, including reducing inflammation and lowering LDL cholesterol levels. Aim to include at least two servings of fatty fish per week in your diet.

Customer had ordered fish fry | Image: Pexels

Avocados

Avocados are a unique fruit loaded with heart-healthy monounsaturated fats. These fats help lower LDL cholesterol while raising HDL ("good") cholesterol, promoting overall cholesterol health. Additionally, avocados are a good source of fibre and antioxidants, further contributing to heart health.

Unsplash

Nuts and Seeds

Nuts and seeds are powerhouses of nutrients, including healthy fats, fibre, protein, and essential vitamins and minerals. Almonds, walnuts, pistachios, flaxseeds, and chia seeds are particularly beneficial for lowering cholesterol. Enjoy a handful of nuts or seeds as a healthy snack or incorporate them into your meals.

Pinterest

Legumes

Beans, lentils, and peas are excellent sources of soluble fibre, protein, and plant sterols. These nutrients work together to reduce LDL cholesterol absorption and improve overall cholesterol levels. Aim to include legumes in your diet at least 3 times a week.

Unsplash

Fruits and Vegetables

Fruits and vegetables are crucial for a healthy diet and can also contribute to managing cholesterol. They are low in calories, fat, and cholesterol, and high in fibre, vitamins, and antioxidants. Include a variety of colourful fruits and vegetables in your daily meals and snacks.

Unsplash/Representational Image

It's important to consult with your doctor or a registered dietitian for personalized advice tailored to your specific needs and health conditions.

For more stories like these, follow us on?Indiatimes Lifestyle.?