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Include these 8 foods in your diet to keep your cholesterol levels in check

Published on:6 May 2021, 11:21am IST
If you want your old age to be free from major health problems, you must start tracking your cholesterol levels right away. We have the perfect solution for you — make these eight foods a part of your diet, and you’ll see a difference in no time.
Nikita Bhardwaj
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Eating well can go a long way! Image courtesy: Shutterstock
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Taking care of your heart is critical, don’t we all know that? In the last few years, several companies have come up with a range of products to keep your cholesterol levels in control. But we need to understand something — if you eat right and well, there’s a need to rely on these products. 

In fact, we have a natural solution – yes, these ingredients are available right in your kitchen. Now, all you need to do is to understand why it is important to lower your cholesterol levels, and what exactly to eat to keep it in check.

Come, let’s figure all this out.

Here’s how food impacts your cholesterol levels

Cholesterol can be termed as a waxy fat-like substance that is found in all the cells of the body. LDL (low-density lipoprotein) is known as bad cholesterol while HDL (High-density lipoprotein) is good cholesterol. LDL is the bad cholesterol which can lead to a plaque build-up in one’s blood vessels. It increases the risk of serious health issues such as a heart attack or a stroke. HDL is regarded to be the good cholesterol, and helps in removing excess cholesterol from one’s body. 

food for low cholesterol
Chose your diet wisely for the sake of your heart. Image courtesy: Shutterstock

“You will be shocked to know your food choices can impact your cholesterol levels in a big way. Excessive consumption of high-fat animal foods like meat, eggs, and dairy products can raise your cholesterol levels. Therefore, it is the need of the hour to include a lot of fibre in the diet through foods like vegetables, fruits, beans, and oats. Exercise daily to lower cholesterol, and maintain an optimum weight, quit smoking, and eat foods rich in omega-3 fatty acids to manage cholesterol levels.  Say NO to desserts, processed food, fast food, and junk food, ” suggests Dr Aparna Govil Bhasker, laparoscopic and bariatric surgeon, Saifee Hospital, Mumbai.

Dr Bhasker recommends eight foods that help in maintaining cholesterol levels 

1. Oats: They contain a type of soluble fibre, known as beta glucan that helps to lower cholesterol in blood.

2. Beans: They are packed with soluble fibre that helps to reduce bad cholesterol.

3. Okra: It is low in calories, high in soluble fibre, and helps to keep cholesterol levels in check.

food for low cholesterol
Lady finger or bhindi is bursting with nutrition. Image courtesy: Shutterstock

4. Nuts: Almonds, walnuts, and peanuts are good for your heart health, but only when consumed in a certain quantity, as recommended by an expert. They can even help you lower your LDL levels and triglycerides.

5. Legumes: Varieties like chickpeas are dense in plant-based proteins and soluble fibre. They help to lower your cholesterol levels.

6. Fruits: Apples, strawberries and grapes are loaded with pectin, a kind of soluble fibre that lowers cholesterol levels.

7. Soybeans: Tofu or soy milk is high in protein and fibre, and helps to keep cholesterol levels in check.

food for low cholesterol
Soy is your heart’s best friend Image courtesy: Shutterstock

8. Fatty fish: Varieties like salmon, sardine, and mackerel can be eaten as a replacement for meat. That’s because they contain LDL-boosting saturated fats. Fatty fish is also rich in omega-3 fatty acids.

So ladies, the next time you make a grocery list, ensure you include most of these products to stay as healthy as possible!

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.