Having cholesterol is normal. Cholesterol is an integral part of a healthy body. Cholesterol is used for producing cell membranes and some hormones. The body needs cholesterol to function.
It is the balance of three types of cholesterol(HDL, LDL, and triglycerides) in your body that determine if it is providing an optimal benefit. Cholesterol problems are the most common factor for heart disease.
These foods will help to lower and maintain healthy cholesterol.
It is a strong source of monounsaturated and poly-saturated fats. The monounsaturated fats help to lower LDL and triglycerides. They also help reduce inflammation in the body. The best way to use olive oil is to put in your salad rather than cooking with it.
Contain soluble fibers which reduce your low-density lipoprotein(LDL). Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
Include an apple every day in your diet, the reason is apples contain pectin which is a soluble fiber.
Sprouts help reduce the levels of the lipid in the blood. This affects lowering symptoms of coronary heart disease.
It includes salmon, fish, meat, eggs, flaxseed, chia seeds, pumpkin seeds, etc. Omega-3 fatty acids are essential for human health. The body can’t make them. You have to get them through food. People who consume Mediterranean foods tend to have higher LDL(good) cholesterol levels which help heart health.
6-Nuts and seeds
Studies have come out to show that nuts and seeds are a fantastic way to prevent inflammation in your body. They lower bad cholesterol(LDL) and raise good cholesterol(HDL).
Almonds are an excellent source of monounsaturated fats while walnuts contain a lot of omega-3 fats. It will help lower triglycerides levels.
Including soy twice a week in your diet has many benefits because of two reasons:
1-It contain isoflavones which are phytochemicals that have potential to fight diseases. They also have antioxidant properties which protect the cardiovascular system from the oxidation of LDL(bad cholesterol).
2-It is a protein source that it is low in fat.
Beans contain soluble fiber. They are a great source of fiber that makes you feel full. It helps you to control your appetite and keep you from overeating.