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7 Foods That Help Lower Your Cholesterol

Dr. Amar Amale    04-02-2019 Consult

Here are some foods that may help lower cholesterol and keep your heart safe from conditions like heart attack, stroke and blood pressure.

1. Oats
One of the best foods to lower cholesterol is having a bowlful of oatmeal. Oatmeal contains soluble fibre that reduces your LDL or bad cholesterol. The fibre present can reduce the absorption of cholesterol into your bloodstream.

2. Soy
Eating soybeans and foods made with soybeans like tofu and soy milk are said to lower cholesterol. It is said that consuming 25 grams of soy protein each day could lower LDL by five to six percent.

3. Fatty fish
Eating fish two to three times a week could lower LDL by delivering essential omega-3 fatty acids. Omega-3s help reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

4. Apple, grapes, strawberries and citrus fruits
All these fruits contain pectin, a type of soluble fibre that lowers bad cholesterol and help you keep fit.

5. Vegetable oils
Using liquid vegetable oils like canola, sunflower, et al in place of butter or lard when cooking may keep your cholesterol levels in check.

6. Nuts
Eating almonds, walnuts, peanuts and other nuts is good for the heart. Eating two ounces of nuts every day could help lower cholesterol levels.

7. Beans
Beans are super rich in soluble fibre. They take a while for the body to digest, which means you feel fuller for longer after a meal. Include beans like black-eyed beans, kidney beans and lentils in your diet to ensure a healthy heart.
 

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