Cholesterol is a waxy, fat-like substance that is produced by the liver. It also presents in animal-based foods. It supports many essential bodily functions, but high levels can lead to health issues.
Having high cholesterol levels does not cause any symptoms, but it can increase the risk of heart disease and stroke. Here are 9 tips to lower cholesterol with your diet.
Eat Lots of Fruits and Vegetables
Eating more fruits and vegetables daily is an easy way to lower LDL cholesterol levels and reduce LDL oxidation, which may reduce your risk of heart disease.
Eat a Variety of Unsaturated Fats
Eating a variety of unsaturated fats and fewer saturated fats has been linked to lower total cholesterol and bad LDL levels over time.
Avoid Artificial Trans Fats
Artificial trans fats are linked to higher LDL cholesterol levels and may increase risk of heart disease. So, it's important to avoid artificial trans fats.
Eat Foods Rich in Soluble Fiber
Eating foods rich in soluble fiber can lower cholesterol levels by preventing reabsorption of bile in your gut. Beans, legumes, apples, and citrus are loaded with soluble fiber.
Eat More Soy
Soybeans are rich in plant-based protein and isoflavones that can reduce LDL cholesterol levels, lowering your risk of heart disease.
Drink Green tea
Drinking green tea every day can reduce LDL cholesterol levels and lower your risk of heart attack by nearly 20%.
Try Cholesterol-Lowering Supplements
There are several supplements such as niacin, L-carnitine and psyllium husk can help reduce cholesterol levels, but consult with your doctor prior to consumption.
Eat Fewer Added Sugars
Eating too much added sugars can raise cholesterol levels. Cut back by choosing foods that contain fewer added sugar or without added sugars.
Cook with Spices and Herbs
Herbs and spices are packed with vitamins, minerals and antioxidants that can help lower cholesterol levels. They also prevent LDL cholesterol from oxidation.
High levels of bad LDL cholesterol have been linked to increased risk of heart disease. So, there are many small dietary changes that can significantly improve your cholesterol levels.