Several studies have consistently pointed out to how heart disease remains one of the biggest killers worldwide, and with our diet patterns changing for the worse and our blood cholesterol levels rising rapidly, the need for us to stick to a heart-healthy diet is even more crucial. To help you out with just that, here’s a quick list of the 7 best foods that can help reduce your blood cholesterol levels naturally.
7 Foods that Help Lower Blood Cholesterol Levels
Avocados are one of the most nutrient dense foods out there and are rich in fiber and monounsaturated fats, which help reduce the levels of LDL (bad) and increase the levels of HDL (good) cholesterol, thereby improving heart health.
Most legumes are packed with fiber, protein and minerals, and when added to the diet, they can actually help reduce your blood cholesterol levels. In fact, studies have also proven how consuming more of beans, peas and lentils can lower the levels of LDL cholesterol, and can help induce weight loss as well.
Nuts are another super versatile food to consider getting more of, especially if you want to reduce your blood cholesterol levels. Almonds and walnuts in particular work wonderfully, since they also contain good levels of omega 3 fatty acids which help improve heart health. Plus, they also contain L-arginine which helps regulate blood pressure levels too.
Most fruits, especially berries, make for an excellent addition to a healthy diet. Fruits tend to be rich in soluble fiber which plays a key role in reducing blood cholesterol levels. Plus, they also contain powerful antioxidant and anti-inflammatory properties which help reduce the risk of chronic diseases as well.
Consuming fatty fish, especially salmon and mackerel, are recommended for those suffering from heart disease, particularly high blood cholesterol levels. These fish contain good levels of omega 3 fatty acids which help reduce inflammation, levels of HDL cholesterol and even slash the risk of stroke.
Garlic is probably one of the best foods to add to your diet especially if you’re looking to boost heart health. Its ability to lower cholesterol levels has already been backed by studies, but that’s not just it- garlic is also known to contain a compound known as allicin which tends to have a powerful heart protective effect.
This one may sound too good to be true, but yes, studies have found that dark chocolate can help lower blood cholesterol levels, especially LDL cholesterol. Consuming it twice a week can work well, but most commercially available chocolates tend to contain high amounts of added sugar as well. Make sure you pick a dark chocolate that has more than 75% of cocoa content- no less.