The foods you choose to eat can help lower your “bad” cholesterol.
Lowering cholesterol requires some life changes, especially when it comes to your diet. Smart food choices are essential for the natural lowering of cholesterol, which in turn lowers risk of heart attack.
Genetics also play a big role in cholesterol levels, but other factors, such as diet, play an equally important role.
Here are some simple nutritional tips to help lower your bad cholesterol
Replace red meat with fish
Replacing red meat with fish – especially fatty varieties such as salmon, tuna, mackerel and trout – can help. reduce the number of cholesterol in total. Fatty fish have the advantage of containing omega-3 fatty acids, which have been shown to reduce the risk of heart disease and stroke.
Add nuts to your salad
High-fiber vegetables are a great choice for lowering cholesterol, so salads are great – even if you add croutons, which are often high in unhealthy fats and highly processed carbs. Instead, try adding nuts, which can help in lowering blood cholesterol levels.
More specifically, walnuts are a very healthy food for the heart, because they are rich in polyunsaturated fatty acids, a healthy type of fat. Walnuts also contain fiber, which has been shown to reduce the risk of heart disease.
Prefer dark chocolate instead of milk chocolate
If you love chocolate, a good choice is dark, instead of milk, because the latter contains saturated fats that can increase LDL. Studies have shown that dark chocolate can lower your total cholesterol levels, as well as
Cocoa butter also contains oleic acid, a healthier monounsaturated fat like olive oil. Just make sure the dark chocolate you choose has 70 to 80 percent cocoa.
Prefer to make a hummus dip for your vegetables
You probably already know that it is better to choose vegetables, such as carrot sticks, instead of chips, when you want to snack. But what is the best option for a dip? Hummus, made from mashed chickpeas and olive oil is healthy for the heart and just as delicious. It also has fiber and protein, unlike mayonnaise-based dips.
Chickpeas also contain a substance called sitosterol, which can help lower blood cholesterol levels by preventing the body from absorbing cholesterol. When it comes to choosing hummus, avoid chips with many additives, including excess sodium or saturated fat.
Prefer baked potatoes instead of french fries
French fries are an option that you should skip when monitoring your cholesterol. Avoid ordering french fries in restaurants whenever possible, preferring grilled potatoes instead. You can also prepare them at home, where you can control the preparation, which could include adding moderate amounts of heart-healthy fats, such as olive oil.
If you decide between white potatoes and sweet potatoes, you should know that both are good choices, as they offer nutrients such as fiber, potassium and vitamin C. Normal potatoes have more potassium, while sweet potatoes have a little more fiber.