Cut cholesterol, not flavour! Choose these foods for a healthier heart

From crispy French fries to cheese-dripping burgers, fried and oily food has our heart. But in that craving, we often forget the kind of impact they can have on our body. Fatty foods are the root cause of high cholesterol levels.

Cholesterol is an oil-based substance that doesn't mix with the blood. Hence, it forms a plaque on the walls of the arteries which prevents normal blood flow. This causes high blood pressure and in worst cases, a heart attack. Cholesterol levels can arise from poor diet, obesity, lack of exercise, smoking, diabetes and relishing on junk food.

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Do you know certain foods can help you lower your bad cholesterol? Interestingly, many of these foods are delicious and can be easily incorporated into your everyday meals without sacrificing flavour or fun. Here are some cholesterol lowering foods as suggested by the Harvard Health experts.

Foods that lower cholesterol levels

Whole grains

Barley, oatmeal and brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream. Also, they’re full of protein, vitamins and minerals, and low in saturated fat which is best for your heart.

Dark chocolate

Dark chocolate contains flavonoids, antioxidants that help lower LDL levels. Just make sure to eat in moderation, as chocolate is also high in saturated fat and sugar. You can also use dark, unsweetened cocoa powder in your cooking to get similar heart-healthy effects.

Nuts

Nuts are a good source of unsaturated fats. They contain fibre which can help block some cholesterol from being absorbed into the bloodstream. Nuts also contain nutrients like protein, vitamin E, magnesium, potassium which help keep your body healthy. Include nuts such as almonds, walnuts and peanuts in your diet and watch the LDL level diminish.

Avocado

There’s more to avocados than just guacamole. They give you oleic acid, which helps lower the bad cholesterol in your bloodstream. You can also use avocado oil which has a subtle, sweet flavour in place of other oils in cooking.

Fatty fish

Fatty fish has high levels of omega-3 fatty acids which can reduce triglycerides; a type of fat found in the blood. Some varieties of fish like Salmon, Tuna and Trout can also help reduce blood pressure and the risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may lower the risk of sudden death.

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