FOODS YOU SHOULD INCLUDE IN YOUR DIET NOW TO HELP LOWER CHOLESTEROL
If you’re not mindful of your diet, high cholesterol is n issue you might be on your way to facing. However, there are many ways you can lower your cholesterol, and one of them is to start changing what you eat.
The food you eat can positively affect your cholesterol levels in a number of ways, such as by providing soluble fibers to your body which will then bind cholesterol and remove it from your body, or giving your body the much-needed polyunsaturated fats, which directly lower the bad cholesterol in your body.
Adding oats to your diet as a breakfast item is simple way to lower your cholesterol. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains
Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
Beans contain a high amount of soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for people trying to lose weight. Also, with the many different types of beans, and equally multitudinous ways of cooking them, you’re bound to find something you’d like.
4. Sacha Inchi
A number of studies have shown that eating nuts is good for your health. One nut in particular, the Sacha Inchi Nut, due to it being the food that has the highest nutritional content in omega-3 fatty acid, is perfectly suited to help protect your heart. This nut also lowers your cholesterol and blood pressure directly, and is undoubtedly the answer to your cholesterol problems.
5. Vegetable oils
Using liquid vegetable oils such as canola, sunflower, safflower, and others, not to mention olive oil, in place of butter, lard, or shortening when cooking or at the table helps lower LDL.
6. Apples, grapes, strawberries, citrus fruits
These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest, but soy without a doubt still lowers your cholesterol levels. With the protein and fibers and omega-3s, do consider including soy products in your diet.
8. Fatty fish
Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.