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Cholesterol is a waxy fat-like substance found in our blood that is essential for building cells, making vitamins and producing hormones. Cholesterol comes from two major sources one is the liver and the other is the food that you eat (eggs, meat etc.) It is important to focus on foods that can lower LDL (bad) cholesterol and increase HDL (good) cholesterol. High cholesterol can lead to fatty liver and other liver related issues and maintaining lower cholesterol level is important for a healthy liver.
The following is a list of seven foods that can lower your cholesterol levels:
OATS
Oats are highly effective in reducing cholesterol levels because of their high content of soluble fiber. Oats can energize your body and maintain your digestive health also minimizing the risk of heart health and improve the liver functions. In the digestive tract, the dietary fiber binds with bile acids, causing the body to use cholesterol to replace these acids, cutting LDL (bad) cholesterol levels. Barley and other whole grains play similar role as oats further helping in weight management.
NUTS
These crunchy snacks are not just tasty but also good for your health. Nuts are rich in insoluble fats that help to reduce LDL levels. The antioxidant property of nuts reduces bodily inflammation and boost immune system. These nuts include, almonds, walnuts, cashews, pistachios.
AVOCADOES
Avocadoes are rich in monosaturated fats and fiber that help in lowering LDL and raising HDL content. One can eat avocadoes in different forms such as salad, toast and guacamole. Avocadoes block the absorption of cholesterol providing a range of heart healthy nutrients including potassium that regulates blood pressure.
LEGUMES
Legumes or pulses that include beans, lentils, peas, chickpeas commonly used in the form of soup or boiled. They have high soluble content with nutrient dense quality. The fiber and protein in legumes help in stabilizing blood sugar levels, preventing insulin spikes and improved cardiovascular health.
VEGETABLES
Vegetables are the top gut friendly food with high soluble fiber content that not only support weight management but also lower glycemic index which is linked to higher cholesterol levels. They can either be consumed boiled, in juice form or even cooked with minimum amount of spices.
OLIVE OIL
Olive oil is known for its light nature with antioxidant property which contains vitamin E. Extra virgin olive oil reduces chest congestion that one faces after consuming heavy processed foods. It can be used with salad or in cooked food.
Please consult your dietitian before starting any diet plan.
