We often hear about cholesterol, a waxy, fat-like substance that the body uses to produce hormones, healthy cells, and vitamin D. While the liver generates all the cholesterol the body needs, certain foods can raise cholesterol levels. High cholesterol is a serious health concern, increasing the risk of diabetes, high blood pressure, heart disease, and stroke. Besides medications, some foods can help lower cholesterol in less than three months.
Oatmeal
The soluble fiber in oatmeal makes it an excellent choice for reducing excess cholesterol. Eating oats and oat bran, along with kidney beans, apples, and pears, provides soluble fiber that helps lower LDL cholesterol. If you’re not fond of oatmeal, adding fruits like bananas or berries can improve its taste while contributing extra fiber.
Fatty Fish and Omega-3 Fatty Acids
Not all fats are harmful! Healthy fats are found in fish such as salmon, mackerel, tuna, and trout. Consuming these two to three times a week supports heart health. Omega-3 fatty acids help reduce triglycerides, which contribute to heart disease, while increasing HDL cholesterol and lowering blood pressure.
Nuts
Eating a handful of almonds or walnuts daily helps reduce bad cholesterol. The combination of healthy fats, fiber, and plant sterols in nuts works together to improve cholesterol levels. Nuts make a convenient snack and can also be added to breakfast cereals or salads for better heart health. However, moderation is key as nuts are calorie-dense.
Soy-Based Foods
Soy is abundant in tofu, soy milk, soya nuggets, and soybeans. Rich in protein, these foods can help lower LDL cholesterol. Replacing meat or dairy products with soy-based foods in your diet can reduce cholesterol in a few months.
Foods Containing Plant Sterols and Stanols
The body naturally produces plant sterols and stanols, which are present in small amounts in various fruits, vegetables, nuts, and seeds. These compounds help prevent cholesterol absorption in the intestines.
[With TOI inputs]
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Oatmeal
The soluble fiber in oatmeal makes it an excellent choice for reducing excess cholesterol. Eating oats and oat bran, along with kidney beans, apples, and pears, provides soluble fiber that helps lower LDL cholesterol. If you’re not fond of oatmeal, adding fruits like bananas or berries can improve its taste while contributing extra fiber.
Fatty Fish and Omega-3 Fatty Acids
Not all fats are harmful! Healthy fats are found in fish such as salmon, mackerel, tuna, and trout. Consuming these two to three times a week supports heart health. Omega-3 fatty acids help reduce triglycerides, which contribute to heart disease, while increasing HDL cholesterol and lowering blood pressure.
Nuts
Eating a handful of almonds or walnuts daily helps reduce bad cholesterol. The combination of healthy fats, fiber, and plant sterols in nuts works together to improve cholesterol levels. Nuts make a convenient snack and can also be added to breakfast cereals or salads for better heart health. However, moderation is key as nuts are calorie-dense.
Soy-Based Foods
Soy is abundant in tofu, soy milk, soya nuggets, and soybeans. Rich in protein, these foods can help lower LDL cholesterol. Replacing meat or dairy products with soy-based foods in your diet can reduce cholesterol in a few months.
Foods Containing Plant Sterols and Stanols
The body naturally produces plant sterols and stanols, which are present in small amounts in various fruits, vegetables, nuts, and seeds. These compounds help prevent cholesterol absorption in the intestines.
[With TOI inputs]
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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