Cholesterol is a type of fat that is essential for the body to function properly, but too much of it can lead to health problems such as heart disease. Certain foods can help lower cholesterol levels, while others can increase them. Here are some foods that can help lower cholesterol:
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Oats: Oats are a great source of soluble fiber, which can help lower LDL, the harmful cholesterol-carrying particle that can increase the risk of heart disease. Eating a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast can give you 1 to 2 grams of soluble fiber.
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Legumes: Legumes, also known as pulses, are a group of plant foods that includes beans, peas, and lentils. They are high in soluble fiber and can help lower cholesterol levels.
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Avocado: Avocados are rich in heart-healthy nutrients, including monounsaturated fatty acids and fiber, which can help lower cholesterol levels. Eating one avocado daily can lower LDL levels more than those who don’t eat avocados.
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Nuts: Nuts are another nutrient-dense food that can help lower cholesterol levels. They are high in monounsaturated and polyunsaturated fats, which can help lower LDL levels.
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Fruits: Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels. Some fruits that are particularly good for lowering cholesterol include berries, grapes, apples, and citrus fruits.
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Soy: Soybeans and foods made from them, like tofu and soy milk, can help lower LDL levels. Consuming 25 grams of soy protein a day can lower LDL by 5% to 6%.
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Dark chocolate: Dark chocolate contains flavonoids, a group of compounds in many fruits and vegetables that have antioxidant and anti-inflammatory properties. Eating dark chocolate can help lower LDL levels.
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Olive oil: Olive oil can help raise the level of your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL).
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Whole grains: Whole grains like oats, quinoa, barley, and wheat can help lower cholesterol levels. They are high in soluble fiber, which can help lower LDL levels.
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Plant sterol-enriched foods: Plant sterols and stanols are substances that help block cholesterol from being absorbed in your small intestine. They are found naturally in foods in only tiny amounts, but you can get some plant sterols from produce, nuts, seeds, and legumes. Plant sterol-enriched foods like margarine, orange juice, and yogurt drinks can also help lower cholesterol levels.
Its important to note that while these foods can help lower cholesterol levels, they should be part of an overall healthy diet that is low in saturated and trans fats.
