There is no substitute for a balanced meal. Daily exercise and avoiding junk food is the best way to lower cholesterol levels. However, you can also achieve the same by including certain foods in your diet. Read on to find out how including fruits, veggies and certain items can help you lower your cholesterol levels.
Switch to vegetable oils
Palm and coconut oil are high in saturate fats. Hence, it’s best to switch to vegetable oils such as soya, safflower, sunflower, sesame and corn oil.
Include avocados and nuts in your diet
Monounsaturated fats found in avocados and nuts ie almonds, Brazil nuts, hazelnuts, peanuts and walnuts can help lower cholesterol levels and are supposedly good for your heart.
Fish is rich in omega 3 fatty acids, which reduces the risk of heart disease by lowering the production of blood cholesterol and other blood fats, and helps prevent blood clotting and reduce triglyceride levels. The best sources of omega-3 fatty acids are sardines, mackerel, salmon, tuna, trout, swordfish, anchovies, crab, sprats and kippers. For heart health, it is advisable to have at least two 100 gm portions of fish per week, with at least one portion being an oily fish.
Fruits, grains and veggies
Foods rich in fibre have shown to help lower blood cholesterol levels. They are low in fat and filling, so eating these foods makes it easier to control your weight. High fibre foods include:
Fruits and vegetables
Wholegrain cereals and breads
Brown pasta and rice
Breakfast cereals based on wheat and bran
Pulses like beans, peas and lentils
Aim for at least five servings of fruit and vegetables per day, and try to incorporate other high fibre foods such as breads, cereals and legumes into your diet on a daily basis.