Eat these foods to lower your cholesterol naturally
Kathmandu, February 7
It is essential to make sure your cholesterol levels are within a healthy range to keep the heart healthy because high blood cholesterol levels are a major risk factor for developing heart disease or having a heart attack.
The American Heart Association recommends a diet high in fiber, which could help lower cholesterol levels, as well as an overall balanced diet rich in fruits, vegetables, whole grains, poultry, fish and nuts, while limiting sugary foods and beverages.
So, here are five foods you can eat to reduce cholesterol levels and keep your heart healthy.
Oats- Whole oats (e.g., oat bran, rolled oats, and whole oat flour) contain a soluble fiber called beta-glucan, which helps bad cholesterol. Oats also control blood cholesterol levels by keeping some of the cholesterol from food going through your digestive tract instead of entering your bloodstream. Eating 5 to 10 grams or more of soluble fiber a day has been shown to help reduce cholesterol.
Almonds- Almonds contain high amounts of healthy unsaturated fats, phytosterols, antioxidants such as flavonoids and vitamin E, plant-based protein and dietary fiber. Actually, almonds are the tree nut highest in both protein and fiber, and they help to keep cholesterol levels in a healthy range.
Beans- Beans are high in soluble fiber and help in reducing the cholesterol. The high fiber content of beans also slows digestion, which helps you feel fuller longer after eating. They are also saturated fat and cholesterol-free.
Flaxseed- They contain ALA omega-3 fatty acids, which are an essential omega-3 because it cannot be made by our body and we must get it from the foods you eat. Flaxseeds have the most ALA omega-3 of any whole food source. Not only that, they contain protein, soluble and insoluble fiber, and lignans as they all help with cholesterol management and support overall heart health.
Salmon- Fatty fish, such as salmon, are rich in omega-3 fatty acids, which help to reduce triglyceride levels. Salmon are high in protein and low in saturated fat, making it a good alternative to red meat.