High cholesterol is a condition in which a person has too many fatty substances in their blood. High levels of cholesterol (a type of low-density lipoprotein, or LDL) can clog blood vessels and restrict blood flow, increasing your risk of heart attack or stroke.
People who have high cholesterol levels need to adjust their diet. One way is to eat foods that lower cholesterol. Cholesterol-lowering foods can be in the form of foods containing low-density lipoprotein (LDL) aka low bad cholesterol or foods containing high-density lipoprotein (HDL) aka high good cholesterol.
Here are some cholesterol-lowering foods you need to try.
1. Green vegetables
Green vegetables such as spinach, kale and kale are potent foods that can help lower cholesterol levels. This is due to the presence of antioxidants in green vegetables capable of binding bile acids made up of cholesterol, thus preventing the accumulation of cholesterol in the blood.
2. Oats
Oats made from oats contain beta glucan, a type of soluble fiber that can lower bad cholesterol in the blood. The beta glucan in oats can also reduce the absorption of cholesterol from the food you eat. In addition to oats, you can also eat grain products that are still in the same family as oats, such as whole grains and barley.
3. Tempeh and tofu
Foods derived from processed soy are high in isoflavones that help lower blood cholesterol levels. In addition to tempeh and tofu, you can also consume soy milk as a cholesterol-lowering beverage.
4. Nuts
Nuts also help lower cholesterol because the phytosterol content in them can inhibit the absorption of bad cholesterol into the blood. Moms can eat nuts as a snack or mixed with salad.
5. Avocados
Citing Healthline, several clinical studies claim that avocado consumption is effective in reducing bad cholesterol and increasing good cholesterol in the body. This is because avocados are high in nutrients, fiber and unsaturated fat. You can consume this fruit directly or use it as a juice. But don’t add sugar, okay?
6. Bananas
Eating bananas can actually help lower bad cholesterol levels in the body, you know, moms. The inulin content in bananas is helpful in reducing cholesterol from the food you consume and helps control the cholesterol levels in the body.
7. Potatoes
Potatoes contain soluble fiber which can lower cholesterol in the body. You can consume potatoes by boiling or baking them, but it’s best not to fry them, moms.
8. Salmon and tuna
Salmon and tuna are included in the group of oily fish which can increase the levels of good cholesterol in the body because they contain omega-3s. Not only that, omega-3s may also reduce the risk of inflammation and stroke.
9. Garlic
Consuming garlic can reduce bad cholesterol and total cholesterol by 10-15%. In addition to helping lower bad cholesterol, studies show that garlic can also prevent high blood pressure.
10. Dark chocolate
Dark chocolate contains polyphenols that can help lower bad cholesterol and increase good cholesterol in the blood. However, dark chocolate with 80% cocoa content is best consumed to lower bad cholesterol. Also, you shouldn’t consume excess dark chocolate.
11. Olive oil
Olive oil contains unsaturated fats and is rich in vitamin E. These ingredients are very effective in lowering cholesterol. You can cook using olive oil or make it into a blend of foods such as salads to get the benefits of olive oil.
12. Black tea
Black tea is a type of drink that can maintain blood cholesterol levels. The flavonoid content in black tea is known to help heart performance, lower cholesterol levels and reduce the risk of high blood pressure. (M&B/SW/Photo: Master1305/Freepik)
