Cholesterol is a substance that’s produced by your liver and is developed by eating certain foods such as meat and dairy. In other words, what you eat makes a big difference to your cholesterol levels and the overall health of your heart.
Whether your cholesterol level has risen over the past few years or you suffer from a genetic condition, eating well can certainly help. It can help to lower your blood pressure, maintain a healthy weight, and prevent diabetes. It can also help you feel a lot better and healthy too. But you don’t need to cut out all of the food you love. There are many things you’ll still be able to eat like fruit, nuts, tofu and even smoked salmon
. So, let’s take a look at the foods that can help lower your cholesterol.
A lot of fruit contained soluble fibre, which is important to lowering cholesterol, but apples have one up on all other fruits. Apples contain pectin, which is a type of soluble fibre which attaches itself to bad cholesterol and guides it out of your body. Pretty cool right? Apples are also remarkably high in powerful antioxidants which can help prevent cell damage, so it’s a winning fruit that you should be eating.
Smoked salmon is high in omega-3 fatty acids which can help lower blood pressure. These fatty acids are essential dietary fats because they help your body maintain a healthy level of cholesterol by lowering triglyceride levels. We recommend eating smoked salmon at least twice a week so your body can truly reap the benefits of this great tasting fish.
Everyone loves avocados and not only do they taste amazing, but they also help lower cholesterol and are high in monounsaturated fat (which is healthy!). They also contain antioxidants and fibre, which can also help to lower the amount of bad cholesterol in your body. Don’t start eating entire bowls of guacamole, however. Just a quarter of an avocado contains on average, 60 calories.
Love it or hate it, garlic really does pack a healthy punch. In fact, people have been cooking with garlic for years to boost their immunities and overall heart health. Garlic is proven to lower cholesterol and possibly stop the liver from even making it although there is very little medical evidence to support this. Using garlic in your food can help lower your blood pressure.
Nuts have been medically proven to lower cholesterol. Like avocados, they’re high in monounsaturated fat and fibre, which is incredibly good for promoting heart health. Nuts also contain natural compounds like plant sterols which can help to stop cholesterol from entering your bloodstream. However, just because nuts are really tasty to eat, you shouldn’t go overboard. Portion control is important because some types of nuts are high in calories.
Oatmeal is one of the best cholesterol-fighting foods because it’s very high in soluble fibres. These soluble fibres form a layer in your small intestine, which prevents cholesterol from entering your bloodstream. However, don’t stock up on instant packs of oatmeal snacks as these typically contain a high amount of sugar. You’re much better off buying a bag of oatmeal and making it from scratch at home. You could also add fruit to give it a sweet taste and soluble fibre boost.
If you want to keep your heart healthy and pumping strong, perhaps you should consider a plant-based diet. Medical research has proven that higher intakes of plant protein like tofu is great for promoting heart health and lowering cholesterol. On the other hand, red meat can raise it so you know what choice to make, right?
Ready to Make a Difference to Your Body?
As you can see, there are many different types of foods that can help lower cholesterol. Even better? Your diet doesn’t need to be bland either. The foods we’ve discussed in this article are all really tasty and healthy, so you don’t need to worry about living a tasteless lifestyle in order to lower your cholesterol and generally be healthier. Enjoy.