High cholesterol is a major risk factor for heart disease and stroke, but dietary changes can make a significant impact on managing cholesterol levels.
The NHS recommends incorporating specific foods into your diet to help reduce cholesterol naturally.
Here are five foods that can help you achieve healthier cholesterol levels.
1. Oily Fish
Oily fish like mackerel, salmon, sardines, and trout are rich in omega-3 fatty acids, which are known to lower levels of LDL (low-density lipoprotein) cholesterol, also known as “bad” cholesterol.
Omega-3s also help to raise HDL (high-density lipoprotein) cholesterol, the “good” cholesterol, which helps remove LDL cholesterol from the bloodstream.
Including oily fish in your diet twice a week can contribute to better heart health.
4. Fruits and Vegetables
Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber.
Particularly beneficial are those high in soluble fiber, such as apples, pears, prunes, and citrus fruits.
Vegetables like okra, eggplant, carrots, and leafy greens also contribute to lowering cholesterol levels.
Aim for at least five portions of fruits and vegetables a day to reap their cholesterol-lowering benefits.
5. Legumes
Legumes such as beans, lentils, chickpeas, and peas are excellent sources of plant-based protein and soluble fiber.
Regular consumption of legumes can help reduce LDL cholesterol levels by interfering with the absorption of cholesterol in the intestines.
Incorporating legumes into your meals a few times a week can significantly contribute to better cholesterol management.
Adding these five foods into your diet can play a vital role in reducing cholesterol levels and improving overall heart health.
Pairing these dietary changes with regular physical activity, quitting smoking, and moderating alcohol intake can further enhance your efforts to maintain healthy cholesterol levels.
Following the NHS guidelines for a balanced diet and a healthy lifestyle will not only help lower your cholesterol but also promote long-term well-being.
2. Whole Grains
Whole grains such as brown rice, wholegrain bread, and wholewheat pasta are excellent sources of dietary fiber, particularly soluble fiber, which helps reduce the absorption of cholesterol into your bloodstream.
Soluble fiber binds with cholesterol particles and helps remove them from the body. Regularly eating whole grains can help lower total cholesterol and LDL cholesterol levels.
3. Nuts and Seeds
Nuts and seeds, including almonds, walnuts, flaxseeds, and chia seeds, are packed with healthy unsaturated fats, fiber, and plant sterols.
These components work together to reduce cholesterol levels.
Consuming a handful of nuts or seeds daily can help improve cholesterol levels and promote heart health.
But it is important to be mindful of portion sizes, as nuts are calorie-dense.