THESE 9 FOODS CAN NATURALLY REDUCE BAD CHOLESTEROL LEVELS

Blame it on hectic lifestyle, bad sleep habits or poor eating habits, high cholesterol is a significant risk factor for heart diseases and stroke. Especially, bad cholesterol or LDL (low-density lipoprotein) can lead to clogging up of arteries and trigger cardiac ailments and can lead to high sugar. However, LDL levels can be managed naturally by switching to a healthy diet and adopting a healthy lifestyle. Here are nine foods that are backed by health experts and are believed to significantly reduce cholesterol levels and improve heart health.

Oats and Oat Bran

Oats and oat bran are rich sources of soluble fiber, a type of fiber that binds to cholesterol in the digestive system and helps remove it from the body before it's absorbed. Studies have shown that consuming oats regularly can lead to a modest reduction in LDL cholesterol levels over time.

Nuts

Nuts, such as almonds, walnuts, and pistachios, are packed with heart-healthy nutrients like monounsaturated fats, fiber, and plant sterols. These components can help lower LDL cholesterol levels while also providing essential nutrients and antioxidants.

Fatty Fish

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Omega-3s are known to reduce triglycerides in the bloodstream and have been shown to lower LDL cholesterol levels, thereby reducing the risk of cardiovascular diseases.

Avocados

Avocados are loaded with monounsaturated fats, which are beneficial for heart health. These fats can help lower LDL cholesterol levels while increasing HDL (high-density lipoprotein) cholesterol levels, which is considered beneficial.

Olive Oil

Olive oil is a staple of the Mediterranean diet and is rich in monounsaturated fats and antioxidants. Substituting saturated fats with olive oil can help lower LDL cholesterol levels and reduce the risk of heart disease.

Legumes

Beans, lentils, chickpeas, and other legumes are high in soluble fiber, which can help lower LDL cholesterol levels. They are also low in fat and provide a good source of protein, making them an excellent addition to a heart-healthy diet.

Fruits

Certain fruits like apples, grapes, strawberries, and citrus fruits are rich in soluble fiber, pectin, and other compounds that can help lower LDL cholesterol levels. Incorporating a variety of fruits into your diet provides essential vitamins, minerals, and antioxidants that support overall heart health.

Whole Grains

Whole grains such as brown rice, quinoa, oats, and whole wheat are rich in fiber and can help lower LDL cholesterol levels. They also provide sustained energy and are nutrient-dense, contributing to a balanced diet.

Garlic

Garlic contains compounds like allicin that may help lower LDL cholesterol levels and prevent plaque buildup in the arteries. While more research is needed to fully understand garlic's cholesterol-lowering effects, adding garlic to your meals can provide flavor and potential health benefits.

Balance is the key

While these nine foods can contribute to lower LDL cholesterol levels, it’s also essential to adopt a balanced diet that includes a variety of nutritious foods. Combine these cholesterol-lowering foods with regular physical activity, managing stress levels, avoiding smoking, and maintaining a healthy weight for optimal heart health.