10 Foods to Manage Cholesterol Levels in Adults

Blogs08 Mar 2024

Understanding and regulating cholesterol levels is the cornerstone for keeping your heart healthy and away from cardiovascular diseases. While cholesterol sounds complicated and its management may involve medication, there are ways of managing it through the food you eat. In this article, we will take you through a range of foods you can add to your diet that may help manage cholesterol levels in your body. Before we get into the foods that regulate Cholesterol, let’s first understand the basics.

What is Cholesterol?

According to the American Heart Association, cholesterol is a waxy substance that is produced by our livers naturally. It is useful in building cells and hormones. However, cholesterol can also be found in animal-based products such as meat, poultry and dairy products. Since these products are also high in saturated and trans fats, consuming them triggers an overproduction of cholesterol which may be unhealthy. There are two main types of cholesterol namely, low-density lipoprotein (LDL) which is bad and high-density lipoprotein (HDL) which is good. Our aim with this article is to help you recognise and use cholesterol reducing foods that may lower LDL and improve HDL levels.

How does Cholesterol affect your health as you age?

Science suggests that the preventative measures taken in your 20s and 30s can lay the foundation for your cholesterol levels in your 40s-50s. According to the Duke Clinical Research Institute, even minimally high cholesterol levels in healthy adults between the ages of 35 and 55 might have significant effects on their heart health, with every decade of high cholesterol raising their chances of heart disease by 39 percent! But, all is not lost if you take precautionary steps and get medical help at the earliest. Additionally, you can also make changes in your diet and add foods that may lower cholesterol to help you out. Here are some examples of cholesterol reducing foods for you to make heart-healthy choices!

10 Cholesterol Reducing Foods You Should Know About

1. Oats

One of the most popular breakfast items, oats are a source of water-soluble fibres which may help reduce bad cholesterol. You can soak them overnight or cook them in warm milk with fruits and nuts to begin your day with a healthy start that also works wonders for your heart.

2. Nuts

According to the Mayo Clinic, tree nuts such as almonds and walnuts are rich in omega-3 fatty acids, making them heart-healthy snacks. Incorporating a handful of nuts into your daily routine might contribute to higher levels of high-density lipoprotein (HDL) or "good" cholesterol.

3. Turmeric

The golden spice, turmeric, is a staple in Indian cuisine and is celebrated for its anti-inflammatory and anti-bacterial properties. However, what you might not know is that turmeric may also have a reduction effect on LDL levels! Including turmeric in curries or warm milk can be a flavourful way to boost heart health.

4. Soy foods

A Journal of Nutrition study found that soy proteins can significantly reduce LDL levels. So, for those trying to include more plant protein in their diets, soy products might make for a heart-healthy and nourishing addition.

5. Garlic

Garlic has long been recognised for its cardiovascular benefits. It may lower cholesterol in small to moderate amounts. Adding garlic to your meals, whether in curries, soups, or chutneys, can be a flavourful and heart-healthy choice.

6. Fatty Fish

Fatty fishes like salmon and mackerel are sources of omega-3 fatty acids which may help raise HDL cholesterol and lower triglycerides. You can have it grilled or baked for a healthy lunch or dinner recipe that promotes better heart health.

7. Avocado

Avocados are packed with monounsaturated fats, which might cause moderate to high reduction in LDL cholesterol. Adding avocados to salads or spreading them on whole-grain toast can be a delicious and heart-smart choice.

8. Beans and Lentils

Both beans and lentils are sources of soluble fibre, making them excellent choices in managing blood cholesterol. Dals, lentil soups, and bean salads and curries can be nutritious, filling and delicious additions to your meals.

Dark Chocolate

Yes, dark chocolate too might help in regulating blood cholesterol! When consumed in moderation, it has been linked to improved heart health. The antioxidants in dark chocolate may enhance HDL cholesterol. Choose chocolate with at least 70% cocoa or higher for maximum benefits!

Berries

Berries like blueberries and strawberries are rich in antioxidants called flavonoids. These antioxidants have been associated with lower LDL cholesterol levels. Enjoy a bowl of mixed berries as a tasty and heart-friendly dessert.

High Cholesterol Foods to Avoid

Now that you know about cholesterol reducing foods, you must also keep a look out for and avoid high-cholesterol foods to manage your heart health. Some foods to avoid with high cholesterol are

• Red meat
• Fried foods
• Sugary aerated drinks
• Palm oil
• Coconut oil
• Butter
• Cream

Incorporating foods that may lower cholesterol into your diet can help you create a diverse, nutritious and conscious meal plan that works to keep your heart healthy and happy. Remember, it is not about avoiding many foods, but it is about embracing foods that can support your heart and enable you to live an active lifestyle.