5 food items to eat for preventing high cholesterol levels

Our body needs cholesterol to build healthy cells, but high cholesterol levels can increase the risk of severe health conditions such as heart diseases. Cholesterol is of two main types-- low-density lipoprotein (LDL) which is the bad cholesterol, and the other one is high-density lipoprotein (HDL), which is the good cholesterol.

High cholesterol can develop fatty deposits in your blood vessels. If appropriate steps are not taken, these deposits will grow and can block the blood flow in the arteries. Sometimes, these deposits can form a clot that causes a heart attack or stroke.

High cholesterol can be inherited, but usually it is due to unhealthy lifestyle choices. On the bright side, with lifestyle modification, these can be changed and the potential health scares can be avoided. What you eat is one such important factor to prevent high cholesterol levels.

Your diet has a powerful effect on your cholesterol levels. If you want to lower the level of low-density lipoprotein (LDL) cholesterol naturally, then you need to incorporate a variety of healthy and nourishing foods in your daily diet and prevent yourself from buying, stocking or eating packaged and processed food. This natural way of lowering cholesterol is healthy as unlike taking medication, it avoids the risk of any side effects. Here are some foods which you must add to your daily diet, even better, by replacing the unhealthy junk items from your diet.

Nuts, such as almonds and walnuts, can be included in your daily diet as your morning snack or evening snack. These are full of nutrients and high in monounsaturated and polyunsaturated fats which are great for heart health and regulating blood pressure. Regular consumption of two ounces of nuts can reduce LDL by about 5%. Eating a daily serving of nuts is linked to a 28% lower risk of heart diseases.

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Whole grains such as oats and barley are high in a type of soluble fibre called beta glucan which decreases the amount of cholesterol absorbed into your system. A review of 45 studies found that consuming three servings of whole grains daily is linked to a 20% lower risk of heart disease and stroke. It gets better if you increase it to seven servings of whole grains per day. You can create a wholesome oatmeal breakfast for a healthy start to your morning and even include vitamin-rich fruits and berries to enhance flavour and nutritional value.

Fatty fish, such as salmon, is an excellent source of long-chain omega-3 fatty acids. These are healthy for your heart as they increase the HDL or good cholesterol levels, and lowers inflammation and stroke risk. Omega-3 fatty acids don’t affect LDL cholesterol levels but may lower the risk of sudden death for those who have previously experienced heart attacks. However, fried fish can increase your risk of heart disease. On the other hand, a large study in older adults found that those who baked or broiled fish at least once a week had a 27% lower risk of stroke.

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Avocados have cholesterol-lowering effects, which is backed by several clinical studies. This is because they’re a rich source of monounsaturated fats and fiber. According to research, those who are overweight can lower their LDL cholesterol levels by including one avocado per day in their diet, compared to those who don’t eat avocados. You can eat slices of avocado or add it to salads and sandwiches.

These are a group of plant foods that include beans, peas and lentils. These foods are rich in protein, fiber and minerals. Including dishes made from these foods in your daily lunch or dinner can lower your risk of heart disease, compared to eating refined grains and processed meats. A review of 26 randomized controlled studies showed that eating a 1/2 cup of legumes everyday helps in lowering bad cholesterol, compared to not eating legumes.