Best foods for reducing cholesterol
There’s a new incentive for tackling your cholesterol levels – it could reduce your risk of dementia, based on new research that has been presented at the Alzheimer’s Association International Conference in Philadelphia.
One in three Australians has high cholesterol, when it comes to managing cholesterol levels, diet plays a crucial role.
Incorporating certain foods into your daily meals can help lower cholesterol levels and improve heart health.
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Best foods for reducing cholesterol
1. Soluble fibre - Oats and Barley
Oats and barley are rich in soluble fibre, which helps reduce LDL cholesterol, also known as the "bad" cholesterol. Start your day with a bowl of oatmeal or add barley to soups and stews for a heart-healthy boost. Fruits and vegetables with the skin on. Nuts and seeds are high in fibre too.
2. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to lower triglycerides and increase HDL cholesterol, the "good" cholesterol. Aim to include fatty fish in your diet at least twice a week.
3. Nuts
Almonds, walnuts, and other nuts are rich in monounsaturated fats, fiber, and plant sterols, all of which can help lower cholesterol levels. Snack on a handful of nuts or sprinkle them on salads for a nutritious crunch.
4. Olive Oil
Healthy unsaturated fats as they promote the production of 'good' cholesterol. Avocado, walnuts, salmon and extra-virgin olive oil are all good sources of healthy fats.
Switching to olive oil as your primary cooking oil can have a positive impact on your cholesterol levels. Olive oil is high in monounsaturated fats and antioxidants, which can help reduce LDL cholesterol and lower the risk of heart disease.
5. Beans and Legumes
Beans, lentils, and chickpeas are excellent sources of soluble fiber and plant-based protein. Including beans and legumes in your meals can help lower cholesterol levels and improve overall heart health.
By incorporating these heart-healthy foods into your diet, you can take control of your cholesterol levels and reduce the risk of heart disease.
Remember to pair a healthy diet with regular exercise and other lifestyle changes for optimal results.
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