One of the most common health concerns that people have is high cholesterol. But a pill does not always have to be the solution, as it can have side effects.
The foods we eat have a major impact on our cholesterol numbers. Fortunately, you don’t have to go through lots of diet restrictions to see positive results.
Though dietary effects on cholesterol vary significantly from person to person, just making a few small changes in your eating habits can provide a substantial reduction in “bad” cholesterol (LDL cholesterol) that contributes to fatty buildups in arteries.
Cardiologists Recommended Five Secret Foods To Lower Cholesterol & Keep Your Heart Healthy
Cardiologists recommend the following five inexpensive foods to eat regularly to help lower cholesterol and keep your heart healthy:
Oatmeal & Oat Bran
Oats have plenty of fiber, including soluble fiber that helps cut down the absorption of cholesterol in your digestive system. Fiber, in general, is also helpful for improving your digestion and preventing insulin spikes that can increase those bad cholesterol levels.
Despite fiber’s many benefits, many people don’t eat enough fiber. One study reported that increasing your fiber consumption by ten grams a day can reduce your risk of a heart attack by fourteen percent and of dying from heart disease by twenty-seven percent.
A 2018 study showed that almonds could reduce LDL cholesterol while maintaining or even increasing the good cholesterol (aka HDL cholesterol), which helps eliminate other forms of cholesterol from your bloodstream.
Chia seeds offer a good amount of essential omega-3 fatty acids. Increasing intake of these healthy fats by just one gram a day has been linked with a sixteen percent reduction in the risks of cardiovascular problems.
Though omega-3 fatty acids have a relatively small effect on bad (LDL) cholesterol, they can help improve HDL cholesterol levels and help reduce triglycerides, a type of bad fat found in your blood.
Studies have shown a connection between eating vegetables and decreasing the risk of heart issues.
Broccoli, in particular, contains plenty of soluble fiber, which is very helpful in managing high cholesterol. Other cholesterol-busting vegetables include spinach, collard greens, and Brussels sprouts.
Besides providing a multitude of vitamins and antioxidants, consuming veggies regularly has been found to help reduce cholesterol, and higher intakes even can progressively lower LDL levels.
Swap sugary snacks for some sweet watermelon in order to lower your cholesterol. Watermelon contains lycopene, which has lipid-lowering properties that help lowering total and LDL cholesterol.
If you aren’t a fan of watermelon, other options that have been found to contribute to lowering cholesterol are apples, strawberries, grapes, citrus fruits, or even avocados to your diet. All of these are high in pectin, a type of soluble fiber that helps lower LDL (bad) cholesterol.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, the USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”