Poor lifestyle, genetic factors, and underlying various other health conditions can lead to high blood cholesterol levels, which elevate the risk of cardiovascular diseases. Experts and doctors also believe that dietary habits can cause high blood cholesterol. So, incorporating a few changes in dietary habits and replacing certain foods with healthier ones can help maintain healthy cholesterol levels. Here are 5 foods to eat when you have high cholesterol:
The first food to add to your daily diet is oats. A whole grain, it improves overall health and reduces blood cholesterol levels. It is packed with soluble fiber that keeps cholesterol and its precursors bound in the digestive tract, and it gets rid of them before they enter the bloodstream. Oats can be included in your diet in the form of oat-based cold cereal or oatmeal and get 1-2 grams of soluble fiber. For added taste and nutrition, you can add strawberries or bananas to the mix. It is a delicious and healthy breakfast or snack option, making it one of the top 5 foods to eat when you have high cholesterol.
Another food that helps lower blood cholesterol levels is beans, which is rich in soluble fiber. These fibrous foods take longer to be digested, so they keep you feeling full for longer. So, beans are also recommended for people who want to lose weight. You can choose from garbanzo beans, lentils, black-eyed peas, and kidney beans, and you can also prepare this versatile food in several ways, making it delectable.
Another food on the list of the top 5 foods to eat when you have high cholesterol is nuts. Several studies have been conducted to know more about the benefits of this miracle food, and it was found that peanuts, walnuts, almonds, and numerous other nuts are heart-healthy. Experts recommend eating two ounces of nuts daily to ensure lower levels of Low-Density Lipoprotein (LDL) or bad cholesterol. Additionally, these nuts help prevent heart conditions due to excess cholesterol in the body.
- Stanol- and sterol-fortified foods
Many plants contain stanols and sterols, which are extracted from the plants for gumming up the ability of the body to absorb excess cholesterol from food. Today, these are added to various food products for their health benefits and are also taken as supplements to reduce cholesterol levels.
- Fatty fish
Consuming fish at least 2-3 times a week can help lower LDL levels in two ways: by replacing meat and by providing omega-3 fats. Omega-3s have excellent triglyceride-reducing benefits and protect the heart from high bad cholesterol levels.
These 5 foods to eat when you have high cholesterol can surely help you maintain excellent heart health with lower cholesterol levels.