How some foods can help you lower your cholesterol and keep your heart healthy. A short guide:
1. High-Fiber Foods: Foods like oats, barley, beans, lentils, fruits, and vegetables have a lot of soluble fiber, which can stop cholesterol from getting into your blood¹²³⁴.
2. Omega-3 Fats: Fatty fish, walnuts, flaxseed, and canola oil have a lot of omega-3 fats, which don’t change LDL cholesterol but can make triglycerides lower and HDL cholesterol higher¹.
3. Nuts: Almonds, walnuts, and other nuts can make blood cholesterol better¹². They have a lot of calories, so eat small amounts.
4. Avocados: Full of monounsaturated fatty acids (MUFAs) and fiber, avocados can make HDL cholesterol levels higher and the quality of LDL cholesterol better¹.
5. Vegetable Oils: Using liquid vegetable oils like canola, sunflower, safflower instead of butter or lard can help make LDL cholesterol lower².
6. Soy: Soybeans and foods made from them, like tofu and soy milk, can help lower cholesterol².
7. Foods with Sterols and Stanols: These things, taken from plants, can stop the body from taking in cholesterol².
Remember, eating foods that lower cholesterol is just one part of a heart-healthy lifestyle. Regular exercise, keeping a healthy weight, and not smoking are also important¹²³⁴.
(Note: This is a general guide and different people might need different things. Always talk to a doctor for advice that is right for you.)
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