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5 foods that help manage cholesterol levels

5 foods that help manage cholesterol levels

Cholesterol is a waxy substance produced by the body and is also naturally present in certain foods. When found in excess, it can take up space in the arteries, narrowing them and constricting blood flow. There are two types of cholesterol: HDL (good cholesterol) and LDL (bad cholesterol). The latter is harmful and gets deposited in the bloodstream, increasing the heart disease risk. Below are five foods to lower cholesterol levels in the body.

Oats
Oats are a great staple food option for cholesterol as they are packed with soluble fiber. Research shows that soluble fiber helps reduce LDL cholesterol by preventing it from getting absorbed into the bloodstream. Individuals can eat oats for breakfast and even other meals by mixing different fruits. Besides oats, other food options rich in soluble fiber include kidney beans, Brussels sprouts, and pears.

Avocados
Apart from being a great spread, avocados help improve LDL levels because they have monounsaturated fatty acids. Moreover, avocados are considered heart-healthy when combined with options like whole-wheat bread, whole-wheat chips, or when used with raw vegetables.

Fish
Fatty fish like mackerel, herring, tuna, salmon, and trout are rich in omega-3 fatty acids, which can help reduce triglycerides – a type of fat in the blood. Moreover, these fatty acids have many heart-health benefits, which is why doctors recommend eating these fish at least twice a week. The most healthy way to have fish is grilled or steamed.

Olive oil
Olive oil is an excellent source of monosaturated fat that individuals can add to their daily nutrition plan. It also has many antioxidants that lower LDL cholesterol levels while leaving HDL levels unchanged. One may choose olive oil to sauté vegetables, use it in salad dressings, or simply replace it with other unhealthy oils.

Almonds
When eaten regularly, almonds can help improve blood cholesterol and lower the risk of complications related to the heart. Other nut varieties that have the same effect include walnuts, pecans, macadamia nuts, and pistachios. Nuts are suitable snacking options for cholesterol patients as they are high in protein and healthy fats and have several other benefits.

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