One must include these foods in their diet- To lower cholesterol level!

PSM News /

Having a balanced diet is very important to lead a healthy lifestyle. Our diet plays an important role in keeping our cholesterol level in check. High cholesterol continues to afflict countless of individuals. One can easily reduce their cholesterol levels by eating a decent diet with some physical activities.

 

Here are some foods that can help you lower your lower cholesterol level:

 

 

Olive oil

 

To lower the cholesterol level in the body, one must include olive oil in their diet to get its heart-healthy benefits as it contains a potent mix of antioxidants.

 

Avocado

 

One should include avocado in their diet as it is a rich source of Beta- sistoserol, and helps to reduce the amount of cholesterol. It also help in increasing the level of HDL or good cholesterol in the body. Both avocados and olive oil are high in calories, so don't eat more than the recommended amount.

 

Garlic

 

Garlic contains allicin which has shown to lower total cholesterol level and triglycerides. It prevents individual cholesterol particles from sticking to the blood vessel walls thereby reducing the chances of artery clogging and plaque formation.

 

Nuts and Seeds

 

Walnuts, Almonds, Sunflower seeds and Flax seeds provide considerable amounts of healthy fats i.e. omega -3 fatty acids, fibre, and other heart friendly nutrients that reduces the risk of heart disease. So, eat a handful of nuts daily.

 

Fish

 

Consuming fish like salmon, tuna, mackerel, and sardines will help to reduce the amount of triglyceride levels by as much as 25-30 percent as it contains high levels of omega-3 fatty acids and proteins.

 

Oatmeal

 

Oatmeal contains soluble fibre called beta-glucan that can reduce total cholesterol by 8-23 percent in people with high cholesterol. It reduces the absorption of cholesterol into your bloodstream as well.

 

Including these foods in your diet is just one step to lowering cholesterol levels. For better results, do include some physical activities, quit smoking, eliminate or reduce alcohol intake maintain a healthy weight.