Lower Your Cholesterol Levels Through Your Diet

Your cholesterol levels can have an effect on your health. High cholesterol levels that go unchecked can cause certain health problems. Having an increase of bad cholesterol levels can lead to narrow blood vessels as they pile up into the vessel walls over time. While there are certain instances where this condition may be a result of genes, high cholesterol levels in the blood can also be a result of poor lifestyle and diet choices. One way for people to control their cholesterol levels is by knowing the right foods to add into their diet. Here are some useful tips on how to do that.

Consider eating food fortified with sterols and stanols.

Plant sterols and stanols are available in small amounts in grains, vegetables, legumes, and nuts. Research indicates that they can help lower cholesterol levels in the blood by preventing the absorption of cholesterol and let them pass through the body as waste. Plant sterols and stanols look just like cholesterol at the molecular level. They can get in the way of cholesterol passing through the digestive tract and can block their absorption in the bloodstream. Aside from eating more sterol-rich food, other options also include eating food fortified with plant sterols such as margarine, cereals, orange juice, and others.

Eat more fatty fish.

Adding fatty fish into your daily diet can also help you lower your cholesterol levels. First, eating more fatty fish as a substitute for eating meat can help you avoid eating foods rich in saturated fat. Second, eating fatty fish can also help add some LDL-lowering omega-3 fatty acid into your diet. Omega-3’s are known to lower triglycerides in your bloodstream as well as lower your cholesterol levels. This can help protect your heart as well.

Consider adding more soluble fiber into your diet.

Dietary fiber acts as a broom that takes out the toxins and harmful compounds in your body. Soluble fiber for instance, absorbs water and turns into a gel-like substance in your stomach. It then attaches into cholesterol particles it comes into contact, thereby reducing the amount of cholesterol your body absorbs. Eating foods rich in soluble fiber regularly like oats, barley, whole grains, beans, and vegetables like eggplant and okra can help lower your cholesterol levels over time.