Zee Media Bureau
New Delhi: Your body needs cholesterol, but too much of it can be harmful and increase your risk of cardiovascular diseases, including heart attacks. But there are certain foods that can help lower 'bad' cholesterol or low-density lipoprotein (LDL).
Since diet plays a key role in reducing bad cholesterol, making some changes in what you can be helpful in dealing with this health problem. Here are some foods that can help lower your cholesterol naturally:
Having a bowl of oatmeal can help lower your bad cholesterol by as much as 20 percent. This is due to the presence of beta-glucan, a substance in oats that absorbs LDL, which your body absorbs. Besides, oats and oatmeal are also an excellent source of minerals and protein.
Beans are a very versatile food espicially rich in soluble fiber. Research suggests that adding beans to a diet can help rduce chlesterol levels as long as you don't overeat them and that the overall calorie count is not excess.
Nuts such as walnuts are packed with healthy fats (monounsaturated and omega-3 fatty acids), protein, and disease-fighting vitamins and minerals. Eating nuts will not only lower your LDL, but may also improve blood vessel function and reduce inflammation.
Avocados are a great source of heart-healthy monounsaturated fat thta may actually help to raise levels of 'good"cholesterol (HDL) while lowering levels of LDL.
Fatty fish like like salmon, tuna or sardines are rich sources of omega-3 fatty acids, which lower triglycerides (unsaturated fat) in the blood and heart. Try eating this fish 2-3 times a week to help lower your bad cholesterol .