Cholesterol Lowering Diet Tips: High cholesterol, often referred to as bad cholesterol or LDL, is one of the leading causes of concern among the medical fraternity these days. This common health condition which is marked by an uptick in the bad cholesterol levels in the blood, can significantly increase an individual's chances of suffering serious heart diseases, stroke, and other cardiovascular problems. While it may not cause immediate symptoms, it's important to be aware of the signs and take steps to manage it.
How Does High Cholesterol Affect Your Health?
High cholesterol can significantly increase an individual's chances of developing chronic heart diseases and other health problems. However, since this is a lifestyle disease, there are various ways to manage it and prevent any unwanted health challenges coming your way. As per experts, adding the right foods to your meals can effectively reduce your LDL cholesterol levels. One effective approach is to choose healthy fats that can help eliminate bad cholesterol from your body naturally. Let's take a look at the top 7 healthy fats that can assist you in achieving this goal.
7 Healthy Fats For To Lower LDL Cholesterol Levels Naturally
Here are the top 7 healthy fats that you must add to your diet to lower cholesterol levels naturally without any medication:
Avocados
If you are suffering from high cholesterol levels, make sure to add some healthy fats to your regular diet routine. One of the first ingredients or superfoods that you can consider adding is avocados. They are rich in healthy fats, especially monounsaturated fats. These fats not only help reduce LDL cholesterol but also boost HDL cholesterol. And we all know how good HDL is for the body. Added to this, avocados are also packed with fiber, which helps lower cholesterol absorption in your bloodstream.
Mixed Nuts
Try to start your day with a handful of nuts daily to lower LDL cholesterol levels naturally. You can consider adding almonds, walnuts, and pistachios, to your daily diet routine. These superfoods are fantastic sources of healthy fats, particularly omega-3 fatty acids. You can add them to your smoothie bowl, or oatmeal or you can just simply have them (soaked). These nuts can effectively help lower LDL cholesterol and improve heart health.
Olive Oil
Skip all the other oils and switch to olive oil. For patients suffering from high cholesterol levels, olive oil is the best choice. Known for its heart-friendly benefits, olive oil is packed with monounsaturated fats that can effectively lower LDL cholesterol and help reduce inflammation in the body. Adding olive oil while cooking is a simple yet powerful way to promote healthier cholesterol levels.
Omega-3 Fatty Acids
While you focus on vegetarian superfoods, here is something for non-vegetarians as well. Add fatty fish to your diet such as salmon, mackerel, and sardines. They are packed with omega-3 fatty acids, vital for heart health. As per studies, having these healthy fats (in limited quantity) not only lowers triglycerides but also raises HDL cholesterol levels, improving your overall cholesterol balance. Experts suggest having fatty fish at least twice a week for best results.
Flaxseeds
Start adding flaxseeds to your daily diet. They are a fantastic plant-based source of omega-3 fatty acids. As per studies, these tiny seeds can help decrease LDL cholesterol and support heart health. Adding one spoon of ground flaxseeds or flaxseed oil into your dishes can easily add this nutritious fat to your diet.
Chia Seeds
Chia seeds also provide healthy fats, especially omega-3 fatty acids, and are packed with fiber, making them beneficial for lowering cholesterol levels. Tossing chia seeds into smoothies, yogurt, or oatmeal is an easy way to enhance your intake of healthy fats.
Dark Chocolate
Yes, you heard it right dark chocolate is the next heart-healthy fat source that can help improve your cholesterol levels. Dark chocolate is packed with high cocoa content which is full of antioxidants and flavonoids that can lower LDL cholesterol and enhance heart health. Indulging in a small piece of dark chocolate occasionally can be a delightful and guilt-free treat that supports your heart.
High Cholesterol Management Tips
Managing a healthy diet alone cannot help in lowering cholesterol levels, one needs to focus on following a healthier lifestyle as well. What do we mean when we say healthier lifestyle? Staying physically active, keeping stress out of your life, and managing healthy BP and blood sugar levels is important.