Top foods that help lower high cholesterol

High cholesterol levels can lead to an increased risk of high blood pressure, heart disease, and stroke.

Choosing healthy foods instead of bad fats and sugars is the first step in lowering your cholesterol levels. Focusing on heart-healthy fats like avocados, nuts, and olive oil, while avoiding processed foods and trans fats, can help you control your cholesterol levels.

In her latest Instagram post, nutritionist Bhakti Arora Kapoor highlighted foods that help lower high cholesterol.

High cholesterol levels can lead to an increased risk of high blood pressure, heart disease, and stroke.

Oatmeal helps lower cholesterol.

An easy first step to lowering cholesterol is to eat a bowl of oatmeal for breakfast. It provides 1-2 grams of soluble fiber. Adding a banana or a few strawberries is even better, according to Harvard Medical School.

In addition, barley and other whole grains also contain soluble fiber, which may help reduce the risk of heart disease.

Beans

Beans are particularly rich in soluble fiber, minerals, and protein. Replacing refined grains and processed meats with beans can help lower cholesterol and reduce the risk of heart disease.

Eggplant and okra

These two low-calorie vegetables are excellent sources of soluble fiber. The Mayo Clinic states that soluble fiber can reduce cholesterol absorption into the bloodstream. Consuming 5-10 grams or more of soluble fiber daily can lower bad cholesterol.

Eggplant is a rich source of soluble fiber.

Nuts

Numerous studies have shown that almonds, walnuts, peanuts, and other nuts are good for the heart and help lower bad cholesterol.

Apples, pears, grapes, strawberries, citrus fruits

The fruits mentioned above are rich in pectin, a type of soluble fiber that helps lower bad cholesterol.

Soybeans

Soybeans and products like tofu and soy milk are effective ways to lower cholesterol, according to Harvard Health.

Fatty fish

Eating fish 2-3 times a week can lower bad cholesterol in two ways: Replacing meat with fish reduces the consumption of saturated fats found in meat, which are known to increase bad cholesterol levels; fish is rich in omega-3 fatty acids, which help lower bad cholesterol. Omega-3s also reduce triglycerides and prevent heart rhythm disorders.

Garlic

Garlic contains a high amount of allicin, a compound that significantly reduces total cholesterol and bad cholesterol. Raw garlic is more effective than cooked garlic, according to the Hindustan Times.

Source: https://thanhnien.vn/top-thuc-pham-giup-giam-cholesterol-cao-185241207213416648.htm