7 Cholesterol-Reducing Foods That Can Boost Your Heart Health

Monitoring the diet of an individual is essential to ensure that cholesterol levels in the body are regulated adequately. High amounts of Low-density cholesterol deposits in the body can block the arteriole passages, making circulation faulty. This can lead to severe cardiovascular diseases if left untreated. Consuming cholesterol-reducing foods can help keep the fat intake minimal. While some food items, like oily substances, are hard to digest, some ingredients are good for your health. 

Picking the right items for your meal can help address several health issues and keep most of them at bay. Here are some low-cholesterol foods that you can include in your meal. 

Add These 7 Cholesterol-Reducing Foods to Your Diet

As a part of your cholesterol diet, there are several food items in the market that you can consume. Preparing a healthy cholesterol control food diet plan helps to counteract the effects of cholesterol. Here is a list of 7 Cholesterol-relieving foods that can benefit your health:

1. Egg plants 

The content of dietary fibres in eggplants is pretty high, making them one of the best cholesterol-reducing foods. So, if you are wondering how to reduce cholesterol, then you simply have to switch to something healthy, such as eggplants in your meal. Consuming these veggies in curries, salads and other dishes will help to keep several cardiovascular diseases under control. These include stroke, chances for heart attack, type 2 Diabetes, obesity, etc. 

2. Okra 

Also known as lady's fingers, okra is a versatile veggie and can be prepared into several dishes like stir-fry, curry and more. It's a summer vegetable which contains a gel-like substance known as mucilage. This substance is effective in reducing the level of LDL in the body. Moreover, okra also assists in digestion which helps to eliminate the excess cholesterol through stool. 

3. Apples 

We are all aware of the goodness of apples. One of the major attributes of apples is their effectiveness in reducing LDL content in the body. Studies have found that having 2 apples a day can minimize the content of LDL manifold. It also prevents the circulation of triglycerides in the blood whose content is especially high after a fatty meal. Enriched with dietary fibre and polyphenols, consuming apples every day has a positive impact on the body. 

4. Avocado 

Another cholesterol control food on the list includes refreshing avocados in salads, soups, smoothies and more. If you consume one avocado every day then it can save you from risky cardiovascular diseases and chances of fatal heart attack. Fruits like these are useful for reducing the amount of LDL in the body without compromising the HDL content. Avocado juice contains mono-saturated fat, which aids in the prevention of heart diseases and blockage in the arteries. 

5. Fishes 

Fishes, in general, are rich in omega-3 fatty acids, an essential component of body nutrients. The polyunsaturated fats found in fish, including mackerel, salmon, and sardines, offer anti-inflammatory properties to one's meal. Metabolism and other functions in the body release toxins like free radicals harmful to the cells. Fishes can showcase anti-inflammatory traits which minimize cell damage and remove toxins. So, if you are looking for ways how to reduce cholesterol, increase the consumption of fish, which lowers the level of triglycerides in the body and prevents atherosclerosis. 

6. Oats 

To observe effective results, you must consume oats every day and the difference will be notable in a few weeks. Oats are good for breakfast to start your day on a health note. Considered one of the best cholesterol-reducing foods, the soluble fats in oats can lower the levels of low-density lipids in the body. It significantly improves heart health and prevents cardiovascular ailments. You can have it as porridge, or cereals for breakfast. 

7. Dark Chocolate 

It's always fun to have something enriching and delicious at the same time. Dark chocolate is one such cholesterol-reducing food that can be consumed raw or used for making desserts. Containing flavonoid, an anti-inflammatory component, is good for balancing the level of LDL and HDL in the body by reducing the former and increasing the latter. You can use dark chocolate in your milkshakes, drinks, and desserts to create a sort of indulgence while also sticking to a cholesterol-control food chart. 

Conclusion

Through maintaining low LDL in the body, serious heart ailments can be addressed and minimized. Being selective about your diet and consuming cholesterol-reducing foods can ensure one remains healthy and fit despite hectic schedules and workloads. Limit the intake of saturated fats to steer away from symptoms like obesity, heart attack, stroke and other serious ailments. Vegetables, whole grains, nuts, fruits and fish can be rich sources of good fat essential for body functionalities.