A heart-healthy diet must be adopted if you want to naturally lower your cholesterol levels. Here are a few dietary suggestions that could reduce cholesterol:
Increased Intake of Soluble Fiber:
Soluble fiber-rich foods can lower LDL cholesterol, or "bad" cholesterol. Oats, barley, beans, lentils, fruits (like apples, oranges, and berries), and vegetables are all excellent sources.
Pick wholesome fats:
Choose monounsaturated and polyunsaturated fats over saturated and trans fats. Olive oil, avocados, nuts, and seeds are some examples of sources.
Omega-3 fatty acids, which are also present in flaxseeds, chia seeds, walnuts, fatty fish (such as salmon, mackerel, and sardines), can aid in lowering cholesterol.
Eat Fatty Fish: Omega-3 fatty acids, which are abundant in fatty fish, have been shown to lower cholesterol levels. At least two portions of fatty fish per week are recommended.
Cut back on saturated and trans fats:
Consume less of the saturated fats that can be found in processed foods, full-fat dairy products, and red meat.
Avoid trans fats, which can be found in many processed and fried foods as well as partially hydrogenated oils.
Increase Stanols and plant sterols:
Certain margarines contain plant sterols and stanols that can aid in reducing LDL cholesterol. They function by preventing the digestive tract's absorption of cholesterol.
Consume more fruit and vegetables:
Antioxidants and fiber-rich fruits and vegetables can help lower cholesterol levels. Make an effort to include a variety of fruit and vegetable varieties in your daily diet.
Lean proteins are best:
Instead of red meat, choose lean protein sources like poultry, fish, beans, and legumes.
Also Read: Diet for a better Cardiovascular Health
Upgrading Whole Grains
Opt for whole grains rather than refined ones. More fiber is found in whole grains like brown rice, quinoa, and whole wheat, which can lower cholesterol.
Limit sugary and processed foods:
Foods that have been processed and those with a lot of added sugars can raise cholesterol levels and cause weight gain. When possible, choose whole, unprocessed foods.
Drink a lot of water all day long. Water is important for good health overall and can help with digestion and nutrient transportation.
Alcoholism in Moderation:
If you do consume alcohol, do so sparingly. For the majority of people, this translates to up to one drink for women and up to two for men per day.
Prior to making major dietary changes, always seek the advice of a medical professional or a registered dietitian, particularly if you are taking medication or have a pre-existing medical condition. They can offer you individualized guidance based on your unique medical requirements.
Disclaimer : Healthy Goodies is a digital publisher and does not offer personal health or medical advice. You should consult your healthcare provider before starting any nutrition, diet, exercise, fitness, medical, or wellness program.