Foods to lower cholesterol

Cholesterol is a waxy, fat-like substance that occurs naturally in all parts of the body. Our body needs some cholesterol to work properly. But if the levels are too much in the blood, it can combine with other substances in the blood and stick to the walls of your arteries. High levels of cholesterol in the blood can increase the risk of heart disease.

A healthy diet rich in vegetables and fruits, whole-grain, high-fiber foods, and fish with small amount of saturated and trans fats can help lowering LDL- cholesterol (bad cholesterol) concentration by about 5-10%

If the diet you follow gives high cholesterol, some super foods can lower it too…

• Soya Foods

Being naturally low in saturated fat, soya foods help lower cholesterol.

• Nuts

All nuts are rich in vegetable protein, fibre, heart healthy unsaturated fats, vitamin E, magnesium, potassium, natural plant sterols and a host of beneficial plant nutrients.

• Oats and Barley

Both oats and barley are rich in a form of soluble fibre called beta glucan. Once eaten beta glucan forms a gel which helps bind cholesterol in the intestines and prevent it from being absorbed.

• Flaxseeds

The soluble fiber content helps trap fat and cholesterol in the digestive system so that it is unable to be absorbed.

• Fruits and vegetables

Fruit and vegetables are valuable source of cholesterol lowering soluble fibre e.g. beans, peas sweet potato, ladies finger, broccoli, apples, strawberry

• Fatty fish

Helps lower LDL by providing LDL- lowering omega-3 fats

• Green Tea

Not only is it a rich source of cancer-fighting antioxidants, it’s also supportive for heart health since it prevents LDL cholesterol levels from rising.