Cholesterol is produced in the liver and is a crucial building block for the cell membranes. It then travels throughout the body in the bloodstream. It is also vital for the production of hormones and vitamin D in our body and the digestion of fatty food. The levels of cholesterol depend on a person’s genes and the lifestyle they follow. High cholesterol levels increase the risk of heart disease and stroke, which can be reduced by following a diet for high-cholesterol issues. This should be a well-balanced diet comprising food items that help in the reduction of cholesterol levels.
Here are 10 foods that are not part of a high-cholesterol diet and help in the reduction of cholesterol levels in the body:
Apples have a good amount of pectin, which has the ability to convert into a gel form when mixed with water. Similarly, in the body, this pectin converts into a gel and binds excess cholesterol before it is absorbed.
Barley, as part of a diet for high-cholesterol issues, helps immensely in reducing the levels of bad cholesterol in the body. This whole grain consists of beta-glucan, which has the ability to bind cholesterol, which means the cholesterol is not absorbed into the body. Barley also helps in the production of bile in the liver, resulting in reduced cholesterol levels in the bloodstream.
This is another whole grain that does not add to high-cholesterol issues. Oats works amazingly in lowering cholesterol levels in the body. Oats contains beta-glucan and has the same benefits that barely has.
Regular inclusion of nuts in your diet helps in the reduction of cholesterol levels in your body as they have monounsaturated fats. You can have walnuts, almonds, and such, but they should preferably be unsalted.
This is a food item that, if consumed regularly, results in many health benefits, including lowered cholesterol levels.
Fish like salmon, sardines, and tuna are rich in omega-3 fatty acids, which can reduce triglycerides, a type of fat that is found in the blood. Although omega-3 fatty acids do not directly help in the reduction of cholesterol levels, they are beneficial for heart health and the reduction of fat.
Lentils are a necessary food category to be included in your diet if you want to avoid a high-cholesterol diet. They are rich in soluble fiber, which can reduce cholesterol levels to a large extent.
8. Olive oil
Olive oil is one of the several oils rich in fiber and helps in the reduction of (Low-Density Lipoprotein) LDL cholesterol levels in the body.
9. Rapeseed oil
Similar to olive oil, but with more quantities of omega-3 fatty acids, rapeseed oil helps in the reduction of cholesterol levels in the body if used regularly.
10. Green leafy vegetables
Green leafy vegetables are rich in carotenoids, antioxidant pigments that help in lowering cholesterol levels.