Top 10 foods to keep your cholesterol in check

We all know that having high cholesterol can lead to health implications. Turn to foods that lower cholesterol like whole grains, whey protein, and avocados to maintain healthy cholesterol levels in your body.

Introduction

Cholesterol is one of the most misunderstood medical terms. Most people consider it to be nothing more than a bad word that should be avoided at all costs. The truth is, it is an integral part of your body's metabolism and a building block for several hormones and vitamins.

However, when there’s too much cholesterol in your bloodstream, this leads to plaque buildup, which can eventually lead to various metabolic diseases.

Taking care of your physical activity and eating foods that lower cholesterol fast will improve your overall health and well-being. 

Diet and exercise play a crucial role in lowering high cholesterol levels. Here is a list of ten foods to lower high cholesterol levels.

Top 10 Foods To Reduce Cholesterol Level

1. Whole grains (Oatmeal and Sorghum)

Oats are cereal grains that can help lower cholesterol because they contain a specific type of fibre called beta-glucan. Beta-glucan is a water-soluble fibre that has been shown to help lower cholesterol levels. So, adding oatmeal to your cholesterol diet will help you reduce your cholesterol levels.

Sorghum, also known as Jowar,  is a crucial cereal food grain that is produced all across the world and is full of nutrients, and dietary fibre. The high fibre content in sorghum may assist in lowering high cholesterol levels. Sorghum can be included in the form of chapati, upama, and dhokla.

2. Whey water and powder

The next on the list of foods to decrease cholesterol is whey protein. Whey protein has many benefits, including its ability to lower cholesterol.

It contains amino acids that promote muscle growth and repair. It's also a good source of calcium, which helps keep bones strong. Whey protein has been shown to have other health benefits as well, like improving blood sugar control and boosting immunity.

3. Garlic

The next on the list of cholesterol-control diets is garlic. It is very commonly used in Indian kitchens to add aroma as well as for several health benefits. Reducing cholesterol is one of the many benefits of garlic. Garlic can help to lower cholesterol by inhibiting the production of low-density lipoprotein (LDL) cholesterol.

Additionally, garlic contains allicin, a compound that has been shown to reduce LDL cholesterol levels and prevent atherosclerosis (hardening of the arteries). To get the most out of garlic, it is best consumed raw or lightly cooked.

4. Soy Foods

Soy foods are a rich source of isoflavones, which are plant-based chemicals that can help to lower cholesterol levels. Overall, soy based foods can be included in your diet to reduce cholesterol and metabolic disease.

5. Selected Vegetables

When it comes to cholesterol, leafy green vegetables are one of the best foods you can eat. This is because they’re high in fibre, which helps lower cholesterol levels. 

Apart from leafy green vegetables, collard greens, peas, lotus root and baked sweet potatoes are some other fibrous options you can include in your low cholesterol diet.

6. Avocados

Avocados are one of the important fruits that lower cholesterol levels in your body. Avocados are rich in nutrients that contain monounsaturated fats, which are known to help lower bad cholesterol levels in the body. In addition, avocados are a good source of dietary fibre, vitamin C, vitamin E, potassium, and magnesium—all of which are important nutrients for maintaining heart health.

Make sure to add avocado to your cholesterol diet for a heart-healthy boost!

7. Nuts ( Almonds and Walnuts)

The next on the list of cholesterol control foods is nuts. Almonds can help to lower cholesterol. They are an excellent source of vitamin E, which is known to help improve cholesterol levels. They also contain high levels of healthy unsaturated fats, which can help to reduce the harmful LDL cholesterol in the blood.

Walnuts are a good food source of essential fatty acids, It has also been demonstrated that consuming 2-3 servings of walnuts daily reduces total cholesterol and low-density lipoprotein cholesterol and enhances endothelial function in individuals with high triglycerides and blood glucose levels.

So, if you need a little help in lowering your cholesterol, make sure to include plenty of almonds in your cholesterol-control diet!

8. Olive Oil

The next on the list of foods that control cholesterol is olive oil. 
Olive oil is known to help lower cholesterol and prevent metabolic disease. The antioxidants in olive oil may help to lower blood pressure by protecting the inner lining of blood vessels from damage.

9. Dark Chocolate

There are a few ways that dark chocolate can help to lower cholesterol. First, dark chocolate contains polyphenols, which are molecules that have been shown to help reduce LDL cholesterol levels. Additionally, dark chocolate can help to reduce inflammation, which is another contributing factor to high cholesterol levels. 

So, if you need a diet to reduce cholesterol naturally, sugar free dark chocolate may be a good option for you.

10. Fish and omega-3 fatty acids

A diet rich in fish and omega-3 fatty acids can help lower your cholesterol. Both fish and omega-3 fatty acids are important foods to lower cholesterol.

Omega-3 fatty acids can also reduce inflammation throughout the body and protect against metabolic disease. They can also help improve brain health and cognitive function.

Diet To Reduce Cholesterol-Closing Thoughts

There are many different things you can do in order to lower your cholesterol levels. One is to follow a cholesterol-control diet and consume fewer saturated fats. Saturated fats are found in animal products like red meat, poultry, and full-fat dairy products. You should also limit your intake of simple carbohydrates, such as white bread, pasta and sugar, and avoid consumption of oily or fried foods.

There are many different meats, vegetables, and fruits that can help you reduce the levels of cholesterol in your body. By making simple lifestyle changes and incorporating a cholesterol control diet, you can significantly improve your cholesterol levels and protect your heart health.