Revamp your diet: Foods that help lower LDL cholesterol levels | Fusion - WeRIndia

Embarking on a journey to improve your cholesterol profile involves more than just cutting out certain foods.

It’s about strategically incorporating cholesterol-lowering elements into your daily meals.

Lowering LDL, the notorious cholesterol particle linked to artery-clogging, can be effectively achieved by integrating specific foods renowned for their heart-healthy properties.

Here are the foods that help lower LDL cholesterol levels in your blood:

• Start your day with a bowl of oatmeal or a cold oat-based cereal like Cheerios. Rich in soluble fiber, oats help bind cholesterol in the digestive system, preventing its circulation in the bloodstream.
• Barley and other whole grains contribute to heart health by delivering soluble fiber, reducing the risk of heart disease.
• Studies affirm the heart-boosting benefits of almonds, walnuts, and peanuts. A daily intake of 2 ounces can result in a modest reduction of LDL, around 5%.
• Beans, abundant in soluble fiber, not only aid in cholesterol reduction but also promote prolonged satiety, making them a valuable asset for weight management.
• Low in calories yet high in soluble fiber, eggplant and okra are flavorful additions that actively contribute to lowering LDL.
• Switching to liquid vegetable oils like canola, sunflower, and safflower over traditional cooking fats aids in lowering LDL.
• Apples, grapes, strawberries, and citrus fruits, brimming with pectin, offer a delicious way to lower LDL levels.
• Companies are enhancing various foods with plant-derived sterols and stanols to impede cholesterol absorption, providing a 10% reduction in LDL when consumed at recommended levels.
• While once hailed as a potent cholesterol-lowering agent, soy and its derivatives show a more modest effect, with a daily intake of 25 grams lowering LDL by 5% to 6%.
• Incorporating fatty fish into your diet two to three times a week helps replace LDL-boosting saturated fats in meat. In addition, it also introduces heart-protective omega-3 fats.
• While less appealing, supplements like psyllium provide a quick way to get the recommended daily soluble fiber intake.

Revitalize your diet with these cholesterol-friendly foods, offering a delectable path to heart health and a lowered risk of atherosclerosis.

Photo by Maksim Shutov on Unsplash (Free for commercial use)

Image Reference: https://unsplash.com/photos/cooked-beans-pUa1On18Jno