5 Foods to Eat to Lower Your Cholesterol Levels

foods good for the heart

5 Foods to Eat to Lower Your Cholesterol Levels

If you want to live a long and happy life, you should watch your diet. The foods that you eat have a major influence on your health, and they can be the cause of various health complications — such as high cholesterol — that can significantly lower the quality of your life.

So, what should you do to not endanger yourself? What foods should you eat to keep your cholesterol levels low?

Below are examples of healthy foods that can help you lower and manage your cholesterol levels for optimal health:

  1. Oats

An excellent source of vitamins, minerals, fiber, and antioxidants, oats are a great food for people who want to shed off some weight and maintain a healthy weight. They not only can help prevent the rise of your body’s cholesterol levels, but they can also keep your blood sugar normal, protecting you against diabetes, high blood pressure, heart attack, stroke, and other heart and cardiovascular-related issues. In addition to that, they have the ability to treat a wide variety of skin problems, including dryness, itching, and eczema, giving oats granola fruit bowlyou a smooth, clear, and glowing skin.

Simple oatmeal recipe:

        • You need one cup of old-fashioned rolled oats, one cup of milk, honey, salt, cinnamon, and toppings (fresh fruits, peanut butter, etc.)
        • To make this recipe, mix oats, water, milk, and cinnamon in a saucepan. Let the mixture boil, and then lower the heat. Leave to simmer for about 3 to 5 minutes until it achieves a thick texture. Stir. Remove the saucepan from the heat and place it on the counter to cool. Serve.

 

  1. Citrus fruits

Overflowing with antioxidants, citrus fruits are great for cholesterol management. They can help prevent heart attacks, strokes, and other serious and life-threatening medical issues, and keep you healthy and disease-free for a very long time. As they fiber-dense too, they can promote digestive health and lower your blood sugar levels, protecting you against gastrointestinal problems, diabetes, and other diseases. They also contain high concentrations of vitamin C, an essential nutrient that aids in boosting skin, tissue, and muscle health and function.

Simple citrus fruit salad recipe:

        • You need a few citrus fruits (such as oranges, tangerines, and grapefruit), fresh lemon or lime juice, honey, and ground cardamom.
        • To make this recipe, peel and cut the citrus fruits into individual segments, and place them all in a bowl. In a saucepan, put the honey, lemon or lime juice, and ground cardamom, and bring the mixture to a boil. Lower the heat and let it simmer for about 10 minutes. Set the saucepan aside to cool. Pour the contents of the saucepan over the fruits in the bowl. Serve.

 

  1. Nuts

Several research studies have found that daily consumption of nuts offers a ton of health benefits. If you eat 10 grams of nuts a day, you can keep your body’s cholesterol levels down, avoiding a variety of health problems, including obesity, diabetes, heart attack, and stroke. You can also lower your risk of chronic diseases, respiratory diseases, and neurodegenerative issues, thanks to their high concentrations of antioxidants, fiber, good fats, and proteins too.

Simple spiced nuts recipe:

        • You need whole almonds, walnuts, cashews, brown sugar, olive oil, paprika, kosher salt, mint leaves, and sunflower seeds.
        • To make the recipe, heat a large pan and add the olive oil, all the nuts, paprika, and salt. Allow the mixture to toast for about 10 minutes until it turns golden. Add the sugar, and stir for 3 minutes. Pour the contents into a sheet pan, and then top with the sunflower seeds and mint. Let it cool before serving.

 

  1. Fish

Loaded with omega-3 fatty acids and other essential fatty acids, fish are healthy foods that can help you manage your cholesterol levels better. Moreover, they are low in fat but high in good proteins, which are great for the brain, heart, and other vital organs and systems. If you eat fish, such as trout, salmon, and tuna, on a regular basis, you can also get protein, vitamin D, iodine, and other essential nutrients that can reduce your risk of heart attacks, strokes, brain developmental problems, and autoimmune diseases.

baked salmon steak on riceSimple lemon butter fish recipe:

        • You need fish fillets, butter, olive oil, kosher salt, paprika, garlic powder, onion powder, lemon juice, ground black pepper, and parsley leaves, basil, and lemon slices for extra flavor.
        • To make the recipe, mix the butter, kosher salt, lemon juice, ground black pepper, garlic powder, onion powder, and paprika in a large bowl. Press the fish fillets into the mixture, making sure that all the entire fish fillets are covered. Heat a large pan and add olive oil. Cook the fish fillets until each side is lightly browned. Serve.

 

  1. Soy

A common ingredient in vegetarian meals, soy is rich in fiber, calcium, iron, and many other essential vitamins and minerals that support heart and cardiovascular function, bone and muscle growth and development, prostate health, and others. It is a good source of omega-3 fatty acids and polyunsaturated fats too, which makes it capable of lowering the risk of high cholesterol, high blood pressure, stroke, heart attack, artery blockage, and other complications. Examples of soy products that you can include in your diet are soy milk, soybeans, edamame, tofu, soy nuts, and miso.

Simple tofu fried rice recipe:

        • You need uncooked instant rice, tofu, eggs, green onions, garlic, vegetable oil, ginger, carrots, peas, soy sauce, sesame oil, and hoisin sauce.
        • To make the recipe, start by cooking the rice. In a skillet, heat vegetable oil and add tofu. Cook until lightly browned, and then remove from pan. Cook the eggs, peas, ginger, garlic, soy sauce, sesame oil and hoisin sauce in that pan. Then, add the cooked rice into the pan, making sure to stir constantly. Put the lightly browned tofu back into the pan. Cook for about a minute, and then serve.

 

Eating is an essential part of life. You need food to fuel your body and survive. However, if the foods that you eat lack the essential vitamins and minerals that your body needs to function properly, the side effects are not going to be good. You should eat a healthy, nutritious, and balanced diet.