First Published Nov 16, 2022, 5:12 PM IST
Cholesterol is a fatty substance made by the liver. People call LDL cholesterol the bad cholesterol. Because high levels of LDL cholesterol can build up in the arteries and increase the risk of heart disease.
HDL is called good cholesterol. Because it helps keep LDL cholesterol away from the arteries. High levels of HDL cholesterol can help protect against heart disease.
Certain types of fiber can help lower cholesterol. There are two types of fiber – soluble and insoluble. Soluble fiber includes certain fruits, vegetables, oats, and legumes. Insoluble fiber includes whole grain foods, nuts, and seeds.
A 2019 study found that soluble fiber helps lower blood cholesterol. It reduces the amount of cholesterol absorbed by the liver and increases the amount of cholesterol excreted by the body.
Beware, if you don’t pay attention to this, you are more likely to develop fatty liver; Research
Insoluble fiber plays a major role in lowering cholesterol. Supports healthy digestion and reduces the risk of certain diseases such as type 2 diabetes, certain cancers and cardiovascular disease. Below are some high fiber foods that can help a person control their cholesterol levels as part of a balanced diet…
Oatmeal…
Oats are rich in a type of soluble fiber called beta-glucan. Beta-glucan is beneficial in lowering total cholesterol and LDL cholesterol and reducing the risk of coronary heart disease. Eating 70 grams of fiber-rich oats has been found to lower total and LDL cholesterol.
Flax seed…
Whole or roasted flaxseed may help lower total cholesterol and LDL cholesterol in people with high cholesterol and in women (especially postmenopausal women).
tomato…
A 2021 review found strong evidence that tomatoes can help lower LDL cholesterol. Tomatoes are a rich source of lycopene. Research suggests that 25 milligrams of lycopene can help lower total cholesterol by 8 milligrams per deciliter.
Five foods that help raise good cholesterol
Almonds…
Evidence has shown that almonds can lower LDL cholesterol. Walnuts and hazelnuts are also effective in lowering cholesterol.
Avocado…
Avocado may help lower LDL cholesterol. Avocados contain monounsaturated fatty acids. It may help increase HDL cholesterol levels. Moreover, it also benefits heart health.
Olive oil…
Olive oil is an important component of the Mediterranean diet and is beneficial for cholesterol levels.
A study published in the American Heart Association (AHA) journal Circulation found that a traditional Mediterranean diet rich in virgin olive oil positively affects HDL cholesterol and protects against the formation of plaque in the arteries, as well as reducing the risk of heart disease.
Last Updated Nov 16, 2022, 5:12 PM IST