Many people have high cholesterol and they’re not aware which is extremely risky. Unfortunately, alarmingly high cholesterol levels have a negative impact on your health and it is for this reason you need to ensure your cholesterol level is kept low. High cholesterol has been blamed for a number of serious health conditions such as heart attacks, stroke, gallstones and digestive system diseases among others. Eating LDL foods (this is the bad cholesterol) is not advisable as it causes a buildup of fat, waxy deposits in your arteries which is dangerous.
If you have no idea how much cholesterol you have in your body, it is recommended to go for a test to check if you are fine. Changing your diet has a great impact on your cholesterol levels as you will instead consume healthy foods that contain HDL (the good and healthy cholesterol). In the past, older people used to be more susceptible to diseases because of high cholesterol levels but this isn’t the case anymore as young people are increasingly becoming victims because of poor eating habits.
The good news is there are foods you can include in your diet to regulate your cholesterol levels and live a healthy life. The list includes the following foods:
Improving cholesterol the easy way is to make it a habit to eat a bowl of oatmeal or oat-based cereals such as Cheerios. Oats are rich in soluble fiber which nutritionist recommend you should have at least 35 grams of fiber per day. Doing this will go a long way in reducing your bad cholesterol.
Beans are rich in soluble fiber. After taking beans, you take some time before feeling hungry again as they take longer to digest. There are many choices you can pick from i.e. kidney beans, lentils, black-eyed peas and garbanzos among others. The best part about beans is there are numerous styles of preparing them to your liking.
Peanuts, almonds, walnuts and other types of nuts are extremely healthy for a good heart. Consuming at least 2 ounces of nuts per day will is a good practice considering nuts have extra nutrients that promote a healthy heart.
Make it a habit to use liquid vegetable oils such as sunflower oil, safflower and canola when preparing your meals as opposed to lard and butter. It has been proved liquid vegetable oils helps lower LDL (bad cholesterol).
Eat Plenty of Fruits
Fruits have numerous health benefits for our bodies. In this case, fruits rich in pectin such as grapes, apples, citrus and strawberries are excellent choices.
Soy beans and foods such as soy milk and tofu which are products made from soy have been praised for significantly lowering cholesterol. Studies have shown consuming 25 grams of protein per day is a powerful way to lower LDL.
Instead of regularly consuming red meat which contains LDL-boosting saturated fats, eating fish is a healthier alternative as it lowers cholesterol levels and has omega-3 fats that protect the heart and lower the amount of triglycerides in the bloodstream.
Supplements are a good way of getting soluble fiber which helps in reducing cholesterol levels.
Whole grains such as barley, oats and other types of whole grains reduce the risk of heart disease courtesy to the soluble fiber they give.
Low calories vegetables such as okra and eggplant are great choices for those who wish to enjoy vegetables that lower high cholesterol.