Many people are unaware of their cholesterol levels until they go to a doctor. Cholesterol is a waxy substance found in the blood that the body needs to build healthy cells. Fatty deposits develop in the blood vessels that make it difficult for the proper amount of blood to flow through the arteries. High cholesterol has no symptoms and is only detected by a blood test to determine the levels of LDL cholesterol, which is the bad cholesterol, and HDL cholesterol, the good cholesterol.
Eating healthy meals and snacks can greatly improve problem cholesterol levels:
1. Fruits
Grapes, apples, strawberries, and citrus fruits are good snacks that are high in pectin, which is a much needed soluble fiber. This specific type of fiber can reduce the absorption of cholesterol into the bloodstream. Nutritionists recommend eating five to 10 grams of soluble fiber a day to decrease your LDL.
2. Fish
Fatty fish is great for cholesterol because it contains omega-3 fatty acids that the body needs for enhanced health. This includes fish like salmon, sardines, trout, mackerel, and tuna. They are delicious in salads, baked or broiled, and can be eaten as often as five times per week. Fish is also a replacement for meat because meat has saturated fats that increase LDL. The omega-3 fatty acids also reduce triglycerides in the blood and help to prevent abnormal heart rhythm.
3. Nuts
Eating nuts like almonds, pecans, walnuts, and others are perfect for heart health. They are rich in nutrients that help protect the heart. Eating two ounces of nuts each day can help lower LDL cholesterol at least by five percent.
4. Veggies
Fresh vegetables are always delicious and can be eaten with meals or as a snack. Vegetables like eggplant and okra are very low in calories and great sources of soluble fiber. Soluble fiber binds itself with cholesterol particles in the digestive system and flushes them out of the system.
5. Tofu and soy
Eating soybeans and foods made from soybeans, like tofu and soy milk, are modest ways to lower cholesterol. Consuming 25 grams of soy protein can lower LDL by up to six percent. The servings equate to two and one half cup of soy milk or ten ounces of tofu.
6. Avocados
Avocados are nutrient-rich and a source of monounsaturated fats and fiber. These nutrients will help lower the bad cholesterol and raise the HDL cholesterol. The substitution of avocados for other fats is linked to lowered cholesterol and triglycerides.