As a cardiologist who’s seen hundreds of patients, one of the most prevalent problems I encounter is high cholesterol. However, the answer doesn’t necessarily need to be the pill, which could result in adverse negative effects.
The food we eat plays an essential role in keeping cholesterol levels lower. The key is the restriction of your diet to experience positive results.
While there is an individual difference in cholesterol in your diet, making minor changes to your lifestyle will result in significant reductions in LDL cholesterol also known as “bad” cholesterol “bad cholesterol” that contributes to the buildup of fatty deposits in the arteries.
Foods that can help Lower Cholesterol Naturally
Here are Five Cholesterol Reducers Foods I regularly consume to lower my cholesterol and help keep my heart healthy:
#1. Oatmeal and Oat Bran
Oats are loaded with soluble fibre, which helps reduce cholesterol absorption in the digestive system.
Thread, as a whole, can be beneficial in stopping insulin spikes that could cause an increase in cholesterol levels. A lot of Americans require more fibre despite the many advantages.
A study has shown that increasing your intake of 10 grams per day could reduce your risk of having heart attacks by 14% and also reduce the risk of dying from heart disease by 27%.
A study in 2018 showed that almonds could reduce LDL cholesterol while also keeping or even increasing HDL cholesterol, or cholesterol that is the “good” kind that helps remove other types of cholesterol from your system.
If you’re not a big fan of almonds, you can choose alternatives that have been proven to boost cholesterol levels: hazelnuts, macadamia nuts, walnuts, and pistachios.
#3. Chia seeds
Chia seeds are a great source of omega-3 essential fats. Consuming more of these healthful fats by just one gram per day is associated with a reduction of 16% in the likelihood of developing cardiovascular problems.
Even though omega-3 fatty acids exert minimal impact on LDL but they do aid in raising HDL cholesterol levels and reduce triglycerides, a kind of fat found in your blood.
There is a connection between eating vegetables and reducing the risk of developing heart disease. Broccoli is a prime example.
It is rich in soluble fibre that can do wonders for high cholesterol. Other vegetables that lower cholesterol comprises spinach, Brussels sprouts, and collards.
Besides providing many antioxidants and vitamins, eating more vegetables has been proven to lower cholesterol levels, with higher intakes associated with lower LDL levels.
Replace the sugary snacks with some sweet watermelon to lower cholesterol. Watermelon naturally has lycopene, which can lower cholesterol and reduce LDL and total cholesterol.
If you’re not keen on watermelon, consider including apples, grapes, citrus fruits, strawberries, or avocados. They are high in pectin, a soluble fibre that helps lower LDL cholesterol.