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7 Nutrient-packed Foods to Help Lower Your Cholesterol Levels
High cholesterol levels can be a sign of heart disease and stroke, but luckily, you can easily lower them with the right food choices. Choosing nutrient-packed foods that are rich in fibre, antioxidants and healthy fats can help reduce cholesterol levels quickly and naturally. Here are some of the best foods for controlling cholesterol and keeping your heart healthy:
Soluble Fibre
Soluble fibre, found in oats, psyllium and vegetables, has been shown to help lower blood cholesterol levels. It works by absorbing cholesterol from the gut and carrying it out of the body in the feces. Eating high-fibre foods, such as oatmeal, apples and beans, can help reduce cholesterol levels and keep your heart healthy.
Soy
Soybeans are a great source of plant-based protein, fibre and healthy fats. Eating soy foods, such as tofu, edamame and tempeh, can help reduce cholesterol levels and keep your heart healthy. Soy foods may also help reduce the risk of heart disease by lowering blood pressure and increasing “good” HDL cholesterol.
Oily Fish
Oily fish, such as salmon, mackerel, herring and sardines, are high in omega-3 fatty acids. These healthy fats can help reduce inflammation and improve cholesterol levels. Eating one to two servings of oily fish per week can help reduce cholesterol levels and protect your heart.
Nuts
Nuts are full of healthy fats, fibre and antioxidants. Studies show that eating small amounts of nuts, such as almonds, walnuts and pistachios, can help reduce cholesterol levels and improve heart health. Nuts are also a great source of protein and can help you feel full and satisfied.
Avocado
Avocado is one of the most nutrient-rich foods out there. It is high in healthy fats and fibre, as well as vitamin E and potassium. Eating avocados can help reduce cholesterol levels and improve heart health.
Olive Oil
Olive oil is full of healthy fats and antioxidants. Studies show that consuming two tablespoons of olive oil a day can help reduce cholesterol levels and improve heart health. It can also help reduce inflammation and improve blood sugar control.
Garlic
Garlic is a popular herb with many health benefits. It can help reduce cholesterol levels and improve blood pressure. Eating garlic can also help reduce inflammation and boost your immune system.
Making smarter food choices is key to improving your cholesterol levels and keeping your heart healthy. Eating the right foods can help you control your cholesterol levels naturally and reduce the risk of heart disease. Adding more of the foods listed above to your diet can help you lower your cholesterol levels and keep your heart healthy.
