When we hear the mention of cholesterol, we often feel worried that ours has gone up, putting us at risk of heart problems, congested arteries, and the like. After all, with the kinds of food that we are eating nowadays, it is not really a surprise to find that most of us are at risk of heart problems because of the amount of cholesterol that we are consuming. With that being said, the good news is that you can actually reduce or at least lower your cholesterol by changing the foods that you are eating. There are some simple swaps that you can do for your diet that will help you deal with your cholesterol levels so that you can bring them down to a more decent rate. Here are some suggested foods to fight off high cholesterol levels.
There is no denying the power of having oats in the morning as it gives you 1 to 2 grams of soluble fiber. You can make your breakfast more interesting by adding some strawberries or a banana for another half-gram of fiber. You will need to get 20 to 35 grams of fiber per day so you are off to a good start with having oats and fruits for breakfast.
Fats often have a bad rep when it comes to our health but you need to keep in mind that not all fats are bad. As a matter of fact, there are essential fatty acids that you need to stay healthy and one of them is omega-3 essential fatty acids. Omega-3 is the one responsible for lowering your LDL cholesterol or bad cholesterol while elevating your HDL or good cholesterol. The good news is you can get omega-3 essential fatty acids from fish like salmon so make sure that you have it at least once or twice a week.
Another addition to a diet that fights high cholesterol is beans. This particular food is rich in soluble fiber and because of this, it settles in the stomach for hours so you won’t feel hungry any time soon. If you are trying to lose weight, then be sure to add this food to your diet. There are many options for beans like navy, lentils, black-eyed peas, kidney beans, and garbanzos. For sure, you will find many recipes that make use of these.
If you want to reduce your cholesterol level then you will be pleased to know that garlic, a kitchen staple, can actually help you with this problem. Garlic is known for its ability to prevent blood clots, reduce cholesterol level, provides protection against infections, and reduces blood pressure too. You can eat it raw if you like or include it in your meals. You can use it on stir-fry, soups, and the like.
There have been quite a lot of studies that show eating nuts is beneficial to one’s health. Almonds, peanuts, walnuts, and other types of nuts have been found to be good for the heart as it can reduce LDL cholesterol for about 5%. There are other nutritional values found in nuts so you might want to add them to your diet.