There are many foods available that help reduce your cholesterol level and ensure a healthy heart. Read food labels before you purchase any products to make sure you’re consuming the following nutrients:
1. High fiber products – Many studies h
ave found that high fiber products can significantly decrease the LDL (bad cholesterol) cholesterol level. Oats, beans, barley, fruits, vegetables and legumes especially apples and prunes, are a great source of high fiber products.
2. Sterol and stanol fortified foods – Natural substances such as sterol and stanol, found in plants, fruits, vegetables, legumes, nuts and seeds, can significantly reduce LDL levels by blocking and preventing cholesterol absorption into the bloodstream. It is important to remember that consuming a large amount of sterol- fortified products including milk, without cutting back on other sources of fat, can lead to excess calorie consumption. You should consume them with moderation.
3. Omega 3 fatty acids — Rich sources of omega 3 include wild salmon, sardines, anchovies, soybeans, seeds, and nuts are linked to various health benefits. They reduce LDL levels; help with high blood pressure and lower cardiovascular risk. Omega 3 also raises HDL (good cholesterol) levels, which helps ferry bad cholesterol to the liver, where it can be eliminated from the body. Omega 3 consumption from nuts (walnuts) and seeds (flaxseed) can be high in calories, therefore, it is enough to eat a handful a day.
4. Healthy fats – Try to replace unhealthy fats such as saturated fats, trans fats, hydrogenated and partially hydrogenated fats, with healthier monounsaturated fats found in extra virgin olive oil, canola oil, avocados, peanuts and tree nuts. This not only helps to lower your LDL levels, but also raises your HDL levels. Considering that these types of fats contain more than twice the calories of protein or carbohydrates, the fats should be eaten in moderation.