High cholesterol levels are often linked to developing heart diseases. The desirable level of total cholesterol in your blood is somewhere around 200 mg/dL, or below that. Keeping your body healthy means ensuring that you keep your cholesterol levels within healthy limits. Plus, if you have other risk factors for developing heart disease, you need to be even more careful. So here are a few types of foods that actually lower the level of cholesterol in your body.
Oily fish, such as salmon, tuna, sardines, mackerel, halibut, and herring have been shown to help balance the cholesterol level, as well as decrease blood pressure, and reduce the risk of blood clots. Fish oil is rich in omega-3 fatty acids which help lower triglyceride levels whilst also elevating HDL cholesterol (the “good” cholesterol) levels. Keep in mind that is preferable to bake or grill your fish rather than fry it.
Foods that are rich in fibre
Foods that contain a high proportion of fibre such as vegetables, legumes, fresh fruit, pulses, beans, oatmeal are a great choice for your meals. Fibre, especially soluble fibre, helps the digestive process and actually reduces the absorption of cholesterol into the bloodstream. It’s highly recommended that you eat at least 5-10 grams of fibre per day.
Olive oil is rich in mono-unsaturated fats and adding around 25 grams of olive oil in your daily diet may actually reduce the risk of coronary heart disease. To actually benefit from this you have to however replace a similar amount of saturated fat in your diet, otherwise you’re just increasing your calorie intake.
Walnuts, nuts and almonds
These, as well as other types of seeds are great sources of omega-3 fatty acids and are generally good for you. Having 50 grams of nuts per day may reduce your risk of heart disease, but make sure you keep the salt away.