Cholesterol is a waxy substance found naturally in the body. Produced by the liver, it helps protect nerves, make new cells, and produce certain hormones. However, maintaining its level is essential, as too much cholesterol blocks the blood vessels, thereby increasing the risk of heart disease and stroke. Besides medications, the food you eat can also help bring down the cholesterol level in your bloodstream. Here are the best cholesterol-lowering foods out there.
Nuts
Nuts find use in all types of diets. They’re tremendously nutritious, containing a fair amount of calories, fats, and protein. Almonds, hazelnuts, and walnuts are all potent at lowering cholesterol, with pistachios also good at keeping the triglyceride level in check. Regular consumption of nuts also reduces the risk of heart attack and stroke, the deadliest risk factors of high cholesterol. The fruit reduces inflammation and could prove beneficial for diabetes patients as well.
Avocados
Avocados can often go under the radar when talking about fruits. It’s not as popular as bananas, even though it has more potassium than the latter. Research, additionally, suggests that avocados can reduce blood triglycerides by up to 20%, “bad” LDL cholesterol by up to 22%, and increase the HDL “good” cholesterol level by up to 11%. The fruit is also rich in antioxidants like carotenoids lutein and zeaxanthin, which help protect the eye.
Soy foods
Soybeans are a good source of fiber and protein and can aid in controlling cholesterol. A diet rich in these soy foods, including tofu, soymilk, and soy sauce, has been linked to lower the risk of cardiovascular diseases. This could be a consequence of its effect on the level of LDL and total cholesterol in the bloodstream. Regular intake of soy products, especially soy milk and soybean, improves the condition of the blood vessels, affording greater elasticity to the arteries.
Garlic
Garlic has strong anti-inflammatory benefits, which help improve blood circulation. It also controls the total cholesterol level, although the benefits kick in after prolonged use and not suddenly. Both these factors combine to decrease the chances of cardiovascular diseases, like heart attack and stroke. Adding garlic to the diet is effortless.
Fatty fish
Fish is one of the best foods for your heart. Studies have confirmed that people who eat fish regularly are less likely to suffer from heart diseases and stroke. A large part of it is due to the high omega-3 fatty acid content in it, which also develops the brain and eye. A diet rich in salmon and mackerel might also reduce signs of aging.
Tea
Green tea, along with black and white tea, has medicinal properties that can improve cholesterol levels. They contain catechins and quercetin compounds that prevent blood clots, improve blood circulation and blood vessel function, and lower inflammation. Research also suggests that tea lowers LDL and total cholesterol levels.
