Cholesterol reducing foods

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Foods that beat cholesterol

Top 7 Cholesterol lowering foods…get the details…

Friday, 7th May 2021

Cholesterol is crucial to maintaining sound cardiovascular health for us. Recently the word ‘cholesterol’ has turned out to be one of the most dreaded terms for the health-conscious lot.

An increase in the level of LDL (low-density lipoprotein) or bad cholesterol can trigger strokes and heart attacks thereby proving to be quite fatal at the end of the day. To respond to the frantic hunt of people for products to keep cholesterol levels in check, several companies have launched several products in the market and have come up with tall promises in this regard. However, the simple truth is that eating right is actually the most effective means for cholesterol management. Before we go into the details of it, we must first understand what cholesterol actually is.

Cholesterol may be defined as a kind of waxy, thick substance present in all the cells of our body. Cholesterol falls into two categories, namely the LDL and the HDL. The former as mentioned above is the bad type of cholesterol while the HDL is a good type.

LDL is considered ‘bad’ because it, in most cases, results in plaque buildup within the blood vessels. This plaque interferes with the flow of blood and may cause heart attacks. HDL is considered good because it facilitates the removal of excess LDL from the body.

Diet plays a vital role in cholesterol management. High-fat animal-based food items such as meat, eggs, and dairy products can lead to a cholesterol spike in the body. Thus, the proper inclusion of fiber in the diet is very important. An optimum quantity of oats, veggies, beans, and fruits in the diet is a must in this context.

Regular exercises, maintaining healthy body weight, and not smoking are some of the other things that keep cholesterols in check. Furthermore, abstaining from junk foods, sugary foods, and processed foods can help.

Here are the top 7 foods that can help in managing cholesterol levels…read on:


The high amounts of soluble fiber in beans help in cholesterol management.


Plant proteins and soluble fibers present in Legumes can lower LDL and increase the levels of HDL. Including a vast array of legumes in the diet can help.


Beta-glucan, a kind of soluble fiber in Oats can have a cholesterol-lowering impact. Including Oats daily in breakfast can help.

Lady’s fingers/Bhindi

Bhindi has high soluble fiber content and is low in calorie content. Bhindi, thus, can allow cholesterol management.


Healthy fats present in the nuts such as walnuts, peanuts, almonds, hazelnuts, etc can lower both LDL and Triglycerides. Thus, munching on nuts can protect your heart.


The high-fiber content and high protein content of Soyabeans can help in cholesterol management. Thus, include food items like Tofu, Soy milk in the diet can help.

Fatty fishes

The Omega-3 fatty acids present in fatty fishes such as mackerel, sardines, and salmons improve heart health by lowering LDL.


The News Talkie Bureau


TimesofIndia Indiatimes

Also Read: Top 5 low-calorie summer drinks.

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