1) Oatmeal
Oats are considered one of the healthiest and most nutritious breakfast options. Oats can help in reducing your cholesterol and blood pressure significantly. Oatmeal is loaded with viscous soluble fiber called beta-glucan that lowers LDL or bad cholesterol. Soluble fiber reduces the absorption of cholesterol into your bloodstream.
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2) Nuts
Nuts like almonds improve blood cholesterol and keep blood pressure under control. All nuts are high calorie. The best nuts to lower cholesterol level are:
Walnut: They contain high omega-3 fatty acids that can effectively lower LDL levels.
Pistachio: They are loaded with fiber, potassium and antioxidants.
Almond: These tree nuts are rich in fiber apart from vitamin E and magnesium and also help in reducing blood sugar level and blood pressure.
3) Citrus fruits
These fruits are rich in pectin, a type of soluble fiber that lowers LDL and balances blood pressure. Citrus fruits like oranges, lemons, pineapples etc. are loaded with several compounds that can improve heart health. Their soluble fiber and flavonoids may improve cholesterol by raising “good” HDL cholesterol.
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4) Fatty Fish
People who are non-vegetarian should increase their intake of fatty fish like salmon and mackerel and avoid red meat. Among these, omega-3 fatty acids in salmon are helpful in keeping the heart healthy.
5) Vegetable oils
Using canola, sunflower, safflower and other vegetable oils can help lower LDL. These oils contain monounsaturated and polyunsaturated fats, which help lower harmful LDL cholesterol levels and increase healthy HDL.
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6) Eggplant
Eggplant is a low-fat vegetable and is rich in fiber and several other bioactive compounds that have cholesterol-lowering effects. It contains saponins, which help in lowering cholesterol and increasing good cholesterol.
Disclaimer: This content provides general information only including advice. It is in no way a substitute for qualified medical opinion. Always consult an expert or your doctor for more details. ..
