The foods we eat play a major role in keeping those cholesterol numbers low. The best part is that you don’t have to put lots of restrictions on your diet to see positive and impactful changes. Although there is a great individual variation to dietary cholesterol, just making a few tiny improvements in your eating habits can yield significant reductions in LDL cholesterol or the “bad” cholesterol that contributes to fatty buildups in arteries.
Here are five amazing foods which you need to eat regularly to help lower cholesterol and keep your heart healthy and strong :
1. Chia Seeds
Chia seeds are rich in omega‒3 polyunsaturated fatty acids, phenolic compounds, and dietary fiber which are beneficial to maintain a healthy heart. Chia seeds supply plenty of essential omega-3 fatty acids. Increasing consumption of these healthy fats by even one gram per day has been associated with a 16% reduction in the risk of cardiovascular issues.
Although omega-3 fatty acids have relatively little effect on LDL, they can help raise HDL cholesterol and help lower triglycerides, a type of fat found in your blood.
Chia seeds are known to reduce blood pressure. In a study, the patients consumed 35g/d chia flour for 12 weeks. This led to a reduction in the blood pressure of hypertensive patients. This is due to the presence of high levels of omega‒3 polyunsaturated fatty acids which reduce the blood pressure in patients.
Clinical studies have shown that consuming lipids rich in omega‒3 polyunsaturated fatty acids reduces the risk of coronary heart disease.
Another study showed that a diet rich in chia seeds decreases the level of lipid levels and increases high-density lipoprotein cholesterol and omega‒3 fatty acids.
Chia seeds prevent lipid accumulation in the heart and hence it is protective against metabolic and heart diseases. Chia seeds induce fat redistribution and prevent its accumulation in the liver. α‒linolenic acid present in chia seeds inhibits stearoyl‒CoA‒desaturase 1 (enzyme important to form an unsaturated fatty acid) in the heart, liver, and adipose tissue. This is associated with cardio protection.
Moreover, tocopherols have received attention in research regarding coronary heart disease prevention. It prevents the oxidation of low-density lipoproteins.
A healthy lifestyle that includes chia seeds in the diet prevents the risk of high blood pressure.
2. Oatmeal and Oat bran
Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease.
Oats contain plenty of fiber, including soluble fiber that reduces the absorption of cholesterol in your digestive system. Fiber in general is also helpful for avoiding insulin spikes that can drive up those bad cholesterol levels. Soluble fiber, beta-glucan, helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feelings of fullness.
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats. Both old and newer research has found that avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate (widen) blood vessels and leads to better blood flow. In addition, avenanthramides have anti-inflammatory and anti-itching effects.
Oats may lower the risk of heart disease by reducing both total and LDL (bad) cholesterol, as well as by protecting LDL from oxidation.
Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.
Many people don’t get enough fiber, despite its many benefits. Increasing your intake by 10 grams per day can lower your risk of a heart attack by 14%, and of dying from heart disease by 27%, one study showed.
3. Almonds
A 2018 study found that almonds can lower LDL cholesterol while maintaining or even increasing HDL cholesterol or the “good” kind that helps remove other forms of cholesterol from your bloodstream.
The amount of fiber found in almonds is especially important if you have type 2 diabetes. The fiber in almonds keeps your blood sugar more stable, which reduces the risk of having a spike in blood sugar.
You only need a small handful to feel full from the fiber in almonds. One cup is about 530 calories. So stick with about an ounce — about two dozen nuts — for about 160 calories. One way to visualize a single serving of nuts is to imagine them covering a 3-inch by 3-inch sticky note. This is a serving.
Almonds keep you strong, too because they’re chock-full of protein (with 6 grams of protein in that one-ounce serving).
Many people are surprised to learn that almonds also help to build strong bones and teeth. That’s because almonds have more calcium than any other nut, boasting 75 milligrams per ounce. Calcium works with vitamin D to build your bones and keep your body’s systems running at peak performance. So almonds make for a perfect post-workout snack.
This nutritious snack is a healthy option.
4. Watermelon
Swap the sugar snacks for some sweet watermelon if you want to lower your cholesterol. Watermelon naturally contains lycopene, which has lipid-lowering properties, reducing total and LDL cholesterol.
For those who aren’t big on watermelon, consider adding apples, grapes, strawberries, citrus fruits, or even avocados to your diet. All of these are rich in pectin, a type of soluble fiber that lowers LDL cholesterol.
Heart disease is the leading cause of death worldwide. It’s worth noting that lifestyle factors like diet may lower your risk of heart attack and stroke by reducing your blood pressure and cholesterol levels.
Helping regulate blood pressure is just one of the many benefits of this juicy favorite. Watermelons are nearly 92 percent water and are excellent sources of vitamins including, vitamin A, which helps maintain eye health; vitamin C, which strengthens the immune system; and vitamin B6, which supports brain function and helps convert protein to energy. And we can’t forget potassium and magnesium, which help muscle and nerve function and help maintain the body’s proper electrolyte balance. Studies suggest that lycopene may help lower cholesterol and blood pressure. It may also help prevent oxidative damage caused by high cholesterol levels.
Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in your body. Nitric oxide helps your blood vessels expand, which lowers blood pressure. Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C
Watermelon’s high water content may help keep you hydrated which supports your overall health as well as feeling full.
5. Broccoli
The antioxidant content of broccoli may be one of its main benefits for human health. Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can lead to reduced inflammation and an overall health-protective effect.
Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion (6).
Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes
Studies have demonstrated a connection between consuming vegetables and reducing the risk of heart disease.
Broccoli in particular is plentiful in soluble fiber, which does wonders for high cholesterol. Other cholesterol-busting vegetables to consider include spinach, Brussels sprouts, and collard greens.
In addition to supplying a multitude of vitamins and antioxidants, eating vegetables regularly has been shown to help lower cholesterol, with higher intakes associated with progressively lower LDL levels.
