Having high cholesterol can increase your risk of heart disease. Not only about genetics but the food we consume also affects cholesterol. Therefore, we must manage our food consumption to keep cholesterol at a normal level. If you have high cholesterol, consuming foods that can reduce cholesterol is the best way to diet. Below is the food list for lowering or managing your cholesterol!
Fruits And Veggies
Vegetables are rich in fiber, and antioxidants. Some vegetables, such as carrots, potatoes, and eggplants, contain pectin or soluble fiber, which can reduce cholesterol. In addition, vegetables also produce a variety of plant compounds that are beneficial to health.
Besides vegetables, the fruit is also rich in soluble fiber, which can help reduce cholesterol by even 10%. We can eat avocados, oranges, apples, strawberries, and grapes to reduce bad cholesterol, while increasing good cholesterol.
Nuts are nutrient-dense foods, also contain high unsaturated fats. Red beans, peanuts, walnuts, and almonds can help reduce cholesterol by blocking absorption in the intestine. Moreover, nuts can also reduce blood pressure and risk of heart disease. Eating 2 ounces of nuts a day can reduce bad cholesterol or LDL by 5%. This can be one of the best choices for if you want to lower cholesterol.
Lime is rich in flavonoids. Flavonoids act as powerful anti-oxidants. Anti-oxidants help protect the body from the dangers of free radicals, especially unstable molecules that can damage healthy cells. You just have to drink lime juice mixed with a glass of warm water in the morning when you wake up and before going to bed. Do it regularly so that bad cholesterol levels immediately decrease.
Barley And Other Whole Grains
Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains. Like oats and oat bran, barley can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
Processed soy foods, such as tofu, tempeh, soy milk, and others, are beneficial for heart health. In addition, several studies have shown, consuming processed soybeans can reduce bad cholesterol and increase good cholesterol.
Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. Thankfully, you can lower this risk by incorporating certain foods into your diet. It keeps blood pressure in check.