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Top Foods To Lower Cholesterol Levels

lower cholesterol levels

High cholesterol is one of the common causes that leads to heart diseases. Luckily, there are a few good natural food sources to help you lower cholesterol levels. When you start working on your eating habits along with other lifestyle modifications like no smoking, reducing alcohol, being physically active and exercising daily, you will not only see the improvement in your cholesterol levels but also your overall health.

Which Foods Can Lower Cholesterol Levels? 

Eating more fruits, vegetables and wholegrains, including healthy fats and protein in our meals, may help lower cholesterol levels in your blood. Some of these foods include:

  1. Whole Grains: Including high-fiber, whole grain food in your diet can help lower cholesterol levels. Oats and barley contain a soluble fiber called beta-glucan which helps in lowering LDL levels. Starting your day with a bowl of oatmeal is the best choice. Quinoa is a great choice too with its antioxidant, Vitamin B and fiber content which helps in reducing cholesterol levels.
  2. Nuts: Fiber, protein and antioxidant rich nuts which are also high in monounsaturated fat like almond, pecan, walnuts and pistachios help in lowering cholesterol levels. Just make sure you limit the intake to a handful of nuts a day to limit the calorie intake.
  3. Fruits: are high in fiber, potassium and pectin – a type of soluble fiber which helps in lowering LDL. Some fruits good for lowering cholesterol level are apples, avocados, grapes, strawberries, oranges and other citrus fruits rich in Vitamin C. 
  4. Fatty Fish: Salmon, tuna and mackerel are rich in omega-3 fatty acid – which helps in lowering triglyceride levels. They help in reducing inflammation and increase the level of good cholesterol. So, eating fish 2-3 times a week is good for heart health.
  5. Vegetables: Being high in vitamins, minerals, fiber and low in calories, vegetables help in lowering cholesterol levels. Vegetables like carrot, okra and eggplant are good sources of soluble fiber, which can help you lower cholesterol levels.
  6. Beans: are high in soluble fiber and they take time to digest, keeping you full for longer. You can include any beans from kidney beans to chickpeas to black eyed peas and any other.
  7. Healthy Fats: Replace saturated fats with monounsaturated fats like olive oil, canola oil and polyunsaturated fats like flax seeds, soy, sunflower seed oil. These are said to help you lower your LDL level and boost your HDL level.

So, include at least 3-5 portions of fruits and vegetables each day along with a handful of nuts. 

Prepare your food by grilling, poaching, roasting, boiling, baking instead of deep frying to reduce fat intake.

“The Foods We Choose, Make A Difference.” – Michael Greger

We hope this article helps you make better food choices to lower cholesterol levels! Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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The Effect Of Complex Carbs On High Cholesterol

complex carbs

The ill effects of high cholesterol is not alien knowledge to us. We all know how it impacts our health and wellbeing. Before we delve into the role complex carbs play with regards to high cholesterol, let’s understand what cholesterol is. It is a waxy substance which our body needs to build cells and make vitamins and other hormones. But, too much cholesterol is a problem. There is good cholesterol and there is bad cholesterol. Good cholesterol is HDL, which is heart friendly fat and bad cholesterol is LDL, Triglycerides which should be within limit. If it increases, it can cause cardiac issues. 

Cholesterol comes from two sources in our body:

  1. From the food we eat like meat, poultry, dairy products, etc.
  2. Our liver makes and releases it in our body

The Correlation of Complex Carbs and Cholesterol  

Carbohydrates is a group of chemical substances made up of carbon, oxygen and hydrogen. They include starches, sugars, glycogen, dextrins and celluloses. There are 2 types of Carbohydrates: Simple carbs and Complex Carbs. Both affect our cholesterol levels differently. 

  1. Simple Carbs: are refined, processed and have less fiber in it. They have a high glycemic index and affect blood sugar. Increased blood sugar will raise insulin levels which may increase cholesterol. Simple carbs are found in sugar, soda, white rice, white bread, pasta, pizza, noodles,cakes, cookies, snacks such as chips, nachos, etc.
  2. Complex Carbs: are high in fiber, Vitamins, and Minerals. The body will take time to break down and release energy/glucose. As complex carbs are high in fiber, it helps reduce bad cholesterol and triglycerides, helps in healthy heart function, and improves bowel movements. Oatmeal, oat bran, kidney beans, and brussels sprouts are good carbs; they have more soluble fiber, which helps to reduce the amount of cholesterol that gets absorbed into the bloodstream. We should include at least 5 to 10 gms of soluble fiber per day to see beneficial effects. Good sources of complex carbs include whole grains, beans, legumes, fruits, and vegetables.

You should include complex carbs in their natural form. For example: 

  • Have whole fruit instead of fruit juice, soft drinks.
  • Go with whole grain instead of processed flours or refined flours.
  • Limit foods that are high in processed, refined food, simple sugar, which provides calories but has fewer nutrients in it.
  • Have more veggies and fruits which have more fiber and packed vitamins and minerals.
  • Focus on whole grains, cereals, legumes, pulses, sprouts, beans, lentils, and dried peas, etc.

Complex carbs help us reduce bad cholesterol. Always choose it over simple carbs. We hope this article helps you make healthy food choices. Do leave your thoughts in the comments below. For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

Eat healthy and #BeTheForce 

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