Below are seven of the best foods that may help lower your cholesterol levels
1. Okra
If you are in Nigeria, you know the drill. Okra is a popular and inexpensive vegetable that you can use to prepare the soup. Researchers have found that a gel in okra called mucilage can help lower cholesterol by binding to it during digestion, helping cholesterol leave the body through stool.
2. Avocado
Avocado is another easily accessible food in Nigeria, although it does not come cheap anymore. They are packed with monounsaturated fats and fiber, which are beneficial for reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol levels. Adding at least two servings of avocado per week to a healthy diet can lower your risk of heart disease. Try adding them to your salad or make a toast with them.
3. Fish
Fish is a great cholesterol-lowering food due to its high content of omega-3 fatty acids, particularly EPA and DHA. These special fats help to lower the bad cholesterol in your blood, which can clog up your arteries and cause heart problems. Eating fish like salmon, mackerel, sardines, and trout regularly can make your heart healthier and reduce your chances of having heart issues. So, adding fish to your meals is a smart choice for keeping your heart strong and healthy. The healthiest ways to cook fish are steaming or stewing. Fried fish may increase your risk of heart disease and stroke.
4. Nuts
Nuts, like almonds, walnuts, and cashews, are packed with nutrients that can help improve heart health, including healthy fats, fiber, and antioxidants. The authors of a 2023 review found that these nutrients work together to lower LDL (bad) cholesterol levels in the blood while also increasing HDL (good) cholesterol levels. Eating a handful of nuts as a snack or adding them to meals like salads or oatmeal can be a tasty and effective way to support heart health and manage cholesterol levels. Just remember to enjoy them in moderation, as nuts are also calorie-dense.
5. Legumes
Legumes, such as beans, are fantastic for your heart health. They’re packed with fiber, protein, and nutrients that can help lower cholesterol levels and reduce the risk of heart disease as found in a 2019 review. The fiber in legumes helps to lower LDL (bad) cholesterol by blocking its absorption in the gut. Plus, they’re low in fat and contain no cholesterol, making them an excellent choice for a heart-healthy diet. Adding legumes to your meals regularly, whether it’s in soups, salads, or side dishes, can contribute to better heart health and overall well-being.
6. Fruits
Fruits are excellent for lowering cholesterol due to their high fiber content, which helps reduce the absorption of cholesterol in the gut. Additionally, fruits contain antioxidants that protect the heart by combating inflammation and oxidative stress. Berries, oranges, apples, and bananas are particularly beneficial choices for incorporating into your diet to help manage cholesterol levels and support heart health.
7. Oats
Oats are a fantastic cholesterol-lowering food. They’re rich in soluble fiber, which acts like a sponge in your digestive system, soaking up cholesterol and helping to flush it out of your body. This soluble fiber also helps to slow down the absorption of cholesterol into your bloodstream, keeping your levels in check. Eating oats regularly, whether in the form of oatmeal or oat-based cereals, can significantly reduce LDL (bad) cholesterol levels while also promoting heart health. So, starting your day with a hearty bowl of oatmeal or adding oats to your baking recipes can be a simple yet effective way to support your heart.
Foods to avoid
Reducing the amount of saturated and trans fats in your diet can lower cholesterol and heart disease risk. To reduce levels of LDL cholesterol, you should limit your intake of the following foods that contain high levels of saturated and trans fats:
1. Fatty meat, such as pork
2. Butter and cream
3. Palm oil
4. Cakes
5. Pastries
6. Fried foods
7. Full-fat dairy products
Conclusion
High cholesterol levels are a big concern for heart health in Nigeria. But by incorporating certain foods into your diet, you can lower this risk and keep your heart strong. Adding more of these recommended foods to your diet will help you eat well and take care of your heart. You can also try mindful eating techniques to enjoy your food fully without eating too much. Relying on my mother for accountability has been invaluable in my journey toward healthier eating habits.
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