What Foods to Eat to Lower Cholesterol?

Your daily eating habits can have a huge impact on your heart’s health. Knowing what food to eat to lower cholesterol, can help improve your blood cholesterol and heart health.

There are two types of cholesterol LDL and HDL. Low-density lipoprotein (LDL) cholesterol: the ‘bad’ cholesterol. High-density lipoprotein (HDL) cholesterol: the ‘good’ cholesterol.

Changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Some foods will definitely help you lower your cholesterol so it’s good to include these foods in your eating routine.

Work towards lowering your cholesterol by adding these foods to your diet

Oats

Oats are the best and are recommended by many fitness trainers and nutritionists to add them into your daily diet. Having a bowl of oatmeal is an easy step to lower your cholesterol. You can enjoy your oats by adding some fruit like banana, apple etc. Current nutrition guidelines recommend getting 20 to 35 grams of fibre a day, with at least 5 to 10 grams coming from soluble fibre.

Barley

Barley is extra special because it is high in a type of soluble fibre called ‘beta-glucan’. Beta-glucan helps to lower ‘bad’ LDL cholesterol in your blood.

Fatty Fish

Fatty fish like salmon is a great source of omega-3 fatty acids. Omega 3 fatty acids are good for your heart health thus increasing good “HDL”, lowering inflammation.

Fruits

Many fruits are rich in soluble fibre which helps lower cholesterol levels. Citrus fruits such as oranges, lemons, grapefruits, are also recommended to lower levels of bad cholesterol in the blood. This is due to their vitamin C, which improves blood circulation and prevents heart problems. Apple is also considered to lower bad cholesterol levels, and increasing good cholesterol in the body. Include, apple once or twice a day to see its amazing benefits over time.

Vegetables

Having vegetables with your main meals is an important part of your daily diet to stay healthy and fit. Including vegetables rich in soluble fibre in your diet can help lower your cholesterol.

One of the many vegetables that lower cholesterol naturally is garlic. A regular intake of garlic reduces LDL also known as the bad cholesterol and raises HDL which is the good cholesterol. Many others that lower cholesterol levels are eggplant, okra, tomatoes, carrots, spinach. Always add a variety of vegetables on your plate with your meal.

Nuts and Oils

Walnuts can lower the risk of heart complications in people with a history of heart attack. Walnuts are rich in omega-3 and therefore increase good cholesterol. Almonds and other nuts can improve blood cholesterol.

Olive Oil

Olive oil is heart-friendly, and increasing good cholesterol in the body.

It’s important to talk to your doctor if you’re worried about your cholesterol and before making serious changes to your diet.

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