Cholesterol is a waxy substance that is found in the fat (lipids) in our blood. While our body needs cholesterol to build healthy cells, too much of it can lead to buildup of plaque in the arteries, which in turn can increase the risk of a variety of heart diseases and stroke.
Cholesterol Busting Foods To Cut Risk Of Life Threatening Illnesses
One way to help lower cholesterol levels is by incorporating certain food items into our diet. Here are some cholesterol-busting foods that can help cut your risk of life-threatening illness:
1. Oats
Oats are high in soluble fibre, which has been shown to help lower cholesterol levels. Soluble fibre binds to cholesterol in the stomach and prevents it from being absorbed into the bloodstream. Eating oats as part of a healthy diet can help lower LDL (“bad”) cholesterol by as much as 10%.
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2. Nuts
Nuts, such as almonds, walnuts, and pistachios, are high in monounsaturated fats, which can help lower LDL cholesterol levels. They also contain plant-based compounds that have been shown to help reduce inflammation in the body, which is a risk factor for heart disease.
3. Fish
Fish, particularly fatty fish like salmon and mackerel, are high in omega-3 fatty acids. Omega-3s have been shown to help lower triglyceride levels and reduce the risk of heart disease. Eating fish at least twice a week can help lower your risk of heart disease.
4. Berries
Berries, such as blueberries, raspberries, and strawberries, are high in antioxidants, which can help reduce inflammation in the body and lower your risk of heart disease. Berries are also low in calories, making them a great option for those who are trying to lose weight.
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5. Plant-based oils
Plant-based oils, such as olive oil, canola oil, and avocado oil, are high in monounsaturated fats, which can help lower LDL cholesterol levels. These oils are also a great source of antioxidants, which can help reduce inflammation in the body.
6. Legumes
Legumes, such as beans, lentils, and peas, are high in soluble fibre, which can help lower cholesterol levels. They are also a good source of protein and can help you feel full and satisfied.
It's important to note that while these foods can help lower your cholesterol levels, they should be consumed as part of a healthy diet that also includes a variety of fruits, vegetables, and whole grains. Additionally, regular exercise and maintaining a healthy weight are also crucial to keeping your cholesterol levels in check.
In conclusion, incorporating cholesterol-busting foods into your diet can help lower your risk of life-threatening illness. Some of the best options include oats, nuts, fish, berries, plant-based oils, and legumes. However, it's important to remember that these foods should be consumed as part of a healthy diet that also includes regular exercise and maintaining a healthy weight. Consult with your doctor or dietitian for personalised advice on how to improve your cholesterol levels.
