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10 Ways to Lower your Cholesterol by Food

Dr. Amarjeet Bhatia    07-06-2019 Consult

We often hear 'good for my cholesterol' from those with high cholesterol referring to the food on their plate. High cholesterol can be reduced after making certain dietary changes; these include following a diet rich in healthy fats like vegetable oils and fish, avoiding foods high in saturated fats and trans fats, etc.

1. NUTS

A good fat (such as nuts) is known to lower LDL while boosting HDL (aka good cholesterol). Eat a handful of nuts every day for the vegetable protein, fibre, heart healthy unsaturated fats, vitamin E, magnesium, potassium, natural plant sterols and a host of beneficial plant nutrients. 

2. FRUITS AND VEGETABLES

As fruits and vegetables are low in saturated fats, eating more of them helps to keep saturated fat intake low. They are also an excellent source of cholesterol lowering soluble fibres. At least one type of pulse (beans, peas, lentils) should be consumed in a day. Among other rich sources of soluble fibre include sweet potato, broccoli, apples, strawberry and prunes. 

3. SAY NO TO CHEESE AND CRACKERS

Skip the crackers and cheese to keep cholesterol levels low. They are high in saturated fat and one of the culprits behind high cholesterol. (Image source:Getty)

4. LEMON JUICE AS SALAD DRESSING

Drenching a salad in high-fat salad dressing is not a good idea for those with high cholesterol but a pathetic one. A low-fat alternative to lower your cholesterol is sprinkling your salad with lemon juice. 

5. DITCH THE BUTTER

As butter is one of the main sources of high cholesterol, you should swap it with a vegetable-oil-based spread. Doing this will replace bad fat with good fat. 

6. QUINOA INSTEAD OF RICE

If there is one food that can benefit those with high cholesterol the most, it is quinoa. It is healthful, has fewer carbohydrates, more fibre and more protein for the same amount of rice. 

7. POPCORN

Potato snackers are a strict no-no. A healthy alternative is popcorn. Homemade air-popped popcorn is healthier with significantly less saturated fat and more fibre. 

8. OATS AND BARLEY

As oats and barley are rich in a type of soluble fibre called beta glucan, they can work wonders for those with high cholesterol. Beta glucan binds cholesterol in the intestines and prevents it from being absorbed. 

9. SOY FOODS

Soy foods are known to be lower in saturated fat, so they help lower cholesterol. They do have proteins that influence how the body regulates cholesterol. There are plenty of soya food options; these include soya milk, soya desserts, soya meat alternatives, soya nuts and tofu. 

10. FISH

Addition of fatty fish to your diet can help keep your cholesterol in a healthy range. Salmon, sardines, mackerel, trout and herring are some of the best sources of omega-3 fatty acids, which are known to reduce cholesterol levels.
 

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