These 6 Everyday Foods Will Help You Lower Your Cholesterol


by Nadia Bashir January 18, 2019

Unlike your weight, your cholesterol levels aren’t something that you can see in the mirror. As a result, you may not spend much time thinking about your cholesterol and how you can keep it at a healthy level. But just like carrying excess weight, having high cholesterol can increase your risk of many health conditions, including heart attacks. What can you do to protect your health by keeping your cholesterol in check? Make sure your diet includes these 6 foods that lower cholesterol:

1. Grains, including oats and barley

Start your day off right by adding cholesterol lowering grains, such as oats and barley, to your breakfast. These foods reduce your cholesterol because they’re high in fibre. Fibre removes cholesterol from the body.

2. Vibrant fruits and vegetables

Colourful produce doesn’t just look pretty. It’s also packed with nutrients that kick cholesterol to the curb. These include fibre, sterols and stanols, and rich pigments. Take your pick from blueberries, strawberries, squash, leafy greens, and carrots. They’ll keep your cholesterol in check and give you a dose of vitamins.

3. Beans

Beans can lower your cholesterol in many ways. First, because they’re packed with fibre, they reduce your meat intake. And when you eat less meat, your cholesterol goes down. Second, beans keep your cholesterol in check by helping you feel full longer. This reduces snacking between meals.

4. Fatty fish

You’ve heard about all the health benefits of eating fatty fish. But what you may not know is that they’re also a great choice for lowering your cholesterol. Fatty fish include tuna, salmon, and trout. They’re rich in polyunsaturated and monounsaturated fatty acids. These nutrients reduce LDL cholesterol, the type of cholesterol that’s bad for your health.

5. Plant oils

Like fatty fish, plant oils are rich in polyunsaturated and monounsaturated fatty acids. These fatty acids lower your LDL cholesterol. As a result, you can manage your cholesterol by substituting butter or shortening for plant-based oils in recipes.  

6. Turmeric

When your cholesterol is high, your body may use it to repair damage to your blood vessels. Turmeric lowers your LDL cholesterol by reducing this damage in the first place. To maximize turmeric absorption, take a turmeric supplement enriched with black pepper extract.

Take advantage of these cholesterol lowering foods

Some factors linked to high cholesterol, such as age and genetics, are out of your control. But diet is a critical factor you can influence. To lower your cholesterol safely and naturally, add these 6 foods that lower cholesterol to your diet.

Ready to lower your cholesterol and boost your heart health?



Nadia Bashir
Nadia Bashir

Author

Nadia is the Founder of Inpression Editing. She holds a PhD from the University of Toronto and has expertise in research, health care, and psychology. She has been interviewed by well-known organizations, including the David Suzuki Foundation and the National Post. She makes a mean gluten-free cinnamon—pecan bread and loves a good mint lemonade.



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