Cholesterol is a waxy molecule that circulates in the bloodstream as a component of two lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). A person’s diet has a significant impact on how healthy their cholesterol levels are. Consuming meals that keep cholesterol levels in a healthy range can help prevent health problems such as a heart attack or stroke. According to Healthline, are some foods that can foods that can help lower cholesterol level.
Beans, peas, and lentils are included in the class of plant foods known as legumes, commonly referred to as pulses. Protein, minerals, and fiber are all abundant in legumes. Legumes can reduce the risk of heart disease by taking the place of some refined grains and processed meats in your diet. According to Healthline, “bad” LDL cholesterol can be reduced by consuming a 1/2 cup (100 grams) of legumes per day.
Fruits with a high nutritional content include avocados. Monounsaturated fats and fiber, two nutrients that help lower “bad” LDL and boost “good” HDL cholesterol, are abundant in them.
3. Walnuts and almonds
Nuts are another high-nutrient-dense food. They contain a lot of monounsaturated fats. Walnuts are also high in plant omega-3 fatty acids, a form of polyunsaturated fat linked to heart health. Almonds and other nuts are high in L-arginine, an amino acid that aids in the production of nitric oxide by the body. This, in turn, aids in blood pressure regulation. Furthermore, nuts contain phytosterols. These plant chemicals are structurally similar to cholesterol and aid in cholesterol reduction by preventing its absorption in the intestines. Calcium, magnesium, and potassium, which are also present in nuts, may help to lower blood pressure and lessen your risk of heart disease.
4. Extra virgin olive oil.
The heart-healthy Mediterranean diet typically includes extra virgin olive oil. Among its numerous applications is as cooking oil. Monounsaturated fat, like that in extra virgin olive oil, can replace saturated fat, like that in butter, to potentially lower LDL levels. Additionally, extra virgin olive oil possesses anti-inflammatory and antioxidant qualities that can be very advantageous to cardiovascular and general health.
A cholesterol-lowering diet can include soybeans and soy products including tofu, soy milk, and soy yogurt.