Is it possible to decrease your cholesterol with a bowl of oatmeal? What do you think of a bunch of almonds? A few easy changes to your diet, along with regular exercise and other heart-healthy practices, may be sufficient to decrease your cholesterol levels.
Oatmeal, oat bran, and other high-fiber diets
Low-density lipoprotein (LDL) cholesterol, sometimes known as "bad" cholesterol, is reduced by eating oatmeal because it includes soluble fiber. Soluble fiber may be found in a variety of foods, including kidney beans, Brussels sprouts, apples, and pears, among others.
Soluble fiber may help to lower the amount of cholesterol that is absorbed into your system. Soluble fiber in the amount of five to ten grams or more per day lowers your LDL cholesterol. The fiber content of a breakfast cereal including oats or oat bran ranges from 3 to 4 grams per serving. Fruit, such as a banana or berries, can increase the amount of fiber in your smoothie.
Fish and omega-3 fatty acids
Thigh-high fat fish has high quantities of omega-3 fatty acids, which may help to lower your triglycerides — a form of fat that is present in the blood — as well as your blood pressure and the likelihood of developing blood clots. Omega-3 fatty acids, which are found in fish oil, may lower the risk of sudden death in those who have previously had heart attacks.
Omega-3 fatty acids have little effect on low-density lipoprotein cholesterol levels. However, due to the additional heart-health advantages provided by omega-3 fatty acids, the American Heart Association advises consuming at least two meals of fish each week. By baking or grilling the fish, you may avoid adding bad fats to the dish.
The following foods have the greatest concentrations of omega-3 fatty acids:
- Mackerel, Herring, Tuna, Salmon, and Trout are some of the most popular seafood choices.
- In addition to walnuts, flaxseed, and canola oil, omega-3 fatty acids may be found in modest quantities in other foods.
- Supplements containing omega-3 fatty acids and fish oil are available. Consult your doctor before beginning any new supplement regimen.
- Nuts such as almonds and other varieties
Almonds and other tree nuts have been shown to lower blood cholesterol levels. According to the findings of a new research, a diet supplemented with walnuts may lessen the risk of cardiac problems in patients who have had a heart attack in the past. Nuts in general are heavy in calories, therefore a few sprinkled over a salad or eaten as a snack is plenty.
Avocados
Avocados are a rich source of nutrients as well as monounsaturated fatty acids, which are beneficial for heart health (MUFAs). Researchers believe that include one avocado per day in a heart-healthy diet may help lower LDL cholesterol levels in persons who are overweight or obese, according to their findings.
guacamole, which is often served with high-fat corn chips, has become the avocado dish that most people are acquainted with. Avocado slices may be added to salads and sandwiches, or they can be eaten as a side dish on their own. Try guacamole with raw sliced veggies, such as cucumber slices, for a different flavor profile.
The Mediterranean diet is heart healthy in part because it replaces saturated fats, such as those found in meat, with monounsaturated fatty acids (MUFAs).
Olive oil
Try substituting olive oil for other fats in your diet to see how it works. Use olive oil to sauté vegetables, to marinate meats, or to make a salad dressing by combining it with vinegar and salt and pepper. You may also use olive oil as a replacement for butter when basting meats or as a dip for bread when making sandwiches.
Foods that have been supplemented with plant sterols or stanols
Sterols and stanols are chemicals found in plants that assist to prevent cholesterol from being absorbed into the body. There are foods that have been fortified with sterols or stanols that may be purchased.
Margarine and orange juice containing plant sterols may both help lower LDL cholesterol levels in the blood. Including 2 grams of sterol in your diet on a daily basis will help you decrease your LDL cholesterol by 5 to 15 percentage points.
It is unclear if eating foods that include plant sterols or stanols lowers your risk of heart attack or stroke – while scientists believe that meals that lower cholesterol do so. Plant sterols, also known as stanols, do not seem to have any effect on triglyceride levels or high-density lipoprotein (HDL) cholesterol, sometimes known as "good" cholesterol levels.
Whey protein
Whey protein, which is present in dairy products, is thought to be responsible for many of the health advantages associated with dairy consumption. Taking whey protein as a supplement has been demonstrated to reduce LDL and total cholesterol levels, as well as blood pressure, according to research. In addition to health food shops and certain supermarket stores, whey protein powders are available online.
Other dietary modifications
Other dietary and lifestyle modifications are required in order to get the full nutritional benefits of these items. One of the most helpful improvements you can make is to reduce your intake of saturated and trans fats.
Saturated fats, such as those found in meat, butter, cheese, and other full-fat dairy products, are known to boost total cholesterol levels. Reduce your consumption of saturated fats to fewer than 7 percent of your total daily calorie intake and you can lower your LDL cholesterol by 8 to 10 percent, according to research.
Trans fats, which are frequently referred to as "partially hydrogenated vegetable oil" on food labels, are commonly found in margarine, as well as store-bought cookies, crackers, and cakes. Trans fats have been shown to elevate total cholesterol levels.
