The word “cholesterol” may sound fearsome, but in reality it might not be that bad for the body. As there are two types of cholesterol — good and bad — what one should fear is the high amount of bad cholesterol in their body. The good cholesterol is also called high-density lipoprotein (HDL) cholesterol. It helps lower the risk of heart diseases by removing other forms of bad cholesterol from the bloodstream. The bad cholesterol, on the other hand, is called low-density lipoprotein (LDL) cholesterol, which increases the risk of heart diseases and stroke.
If you recently got your cholesterol checked and are worried about the number, then you are at the right place. There are plenty of ways to decrease the levels of LDL cholesterol and increase HDL cholesterol. If you want to see a positive change in cholesterol levels, then focus on your diet and lifestyle. Here are some tips you can incorporate into your diet to lower your cholesterol levels.
Switch to soy foods – Foods containing soy are packed with protein, vitamins, and minerals; they are also low in saturated fat. Along with this, they are highly effective in lowering your cholesterol levels. You can try two servings of soya foods every day to consume the optimum amount required for balancing your cholesterol.
Start eating nuts – Consider consuming nuts as they help in lowering cholesterol. They are rich sources of Vitamin E, protein, potassium, magnesium, and other plant nutrients that keep your body healthy. They contain high amounts of unsaturated fats and low amounts of saturated fats—this mix helps in keeping cholesterol levels in check. You can consume 30-35g of nuts daily to ensure you eat enough every day.
Include oats and barley – Oats and barley are rich in beta-glucan—a type of fiber—that helps you lower your cholesterol levels. Beta-glucan is present in the outer layer of the grains, making whole grains super healthy to consume. You can consider taking two to four portions of oat-based products each day.
Have more fruits and vegetables – Fruits and vegetables are high in minerals and vitamins that your body needs to stay strong. They are also high in some types of fiber that reduce cholesterol levels. Consider switching to more fruits and vegetables to notice a healthy change in your cholesterol and overall health.
While these foods help you effectively treat your cholesterol problem, it is important to consult your doctor about the diet and ensure that you follow a balanced diet.