Could a bowl of cereal help bring down your cholesterol? What about a modest bunch of walnuts or even a baked potato topped with some heart-healthy margarine? A couple of basic changes to your diet — like these, alongside activity and other heart-healthy habits — may be useful in bringing down your cholesterol.
Cereal, oat grain and high-fiber foods
Cereal contains soluble fiber, which lessens your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fiber is additionally found in such foods as kidney beans, pieces of fruit, pears, barely and prunes.
Fish and omega-3 fatty acids
Eating fatty fish can be heart healthy in view of its elevated amounts of omega-3 fatty acids, which can decrease your blood pressure and danger of creating blood clots. In individuals who have as of now had heart attacks, fish oil — or omega-3 fatty acids — lessens the danger of sudden death.
You can take an omega-3 or fish oil supplement to get some of the benefits, but you won’t get other nutrients in fish, such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
Walnuts, almonds and other nuts
Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted or coated with sugar.
Different changes to your diet
For any of these foods to give their advantage, you have to roll out different improvements to your diet and way of life.
Reduce the cholesterol and total fat — particularly saturated and trans fats — that you eat. Saturated fats, similar to those in meat, full-fat dairy items and a few oils, raise your total cholesterol. Trans fats, which are now and again found in margarines and store bought cookies, crackers and cakes, are especially bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the “bad” cholesterol, and lower high-density lipoprotein (HDL), the “good” cholesterol.
In addition to changing your diet, remember that making extra heart-healthy lifestyle changes are vital to bringing down your cholesterol. Converse with your specialist about working out, stopping smoking and keeping up a healthy weight to help keep your cholesterol level.