Did you know that more than 12 % of American adults over the age of 20 deal with high cholesterol levels (over 240mg/dL)? And that’s not all.
Another 95 million people have borderline high total cholesterol levels. The worst part is that you might have already high cholesterol levels and you just don’t know. It’s best to always discuss with your doctor and keep your cholesterol levels in check.
However, if you want to follow a healthy diet and eat food that can keep your cholesterol levels in check, the following options could be a great choice for you.
We’ve compiled a list of food that has been proved to keep cholesterol in check.
Nuts
New paper published in the American Journal of Clinical Nutrition found that walnuts and pistachios can lower total cholesterol, triglyceride numbers, and LDL (low-density lipoprotein cholesterol), aka the bad cholesterol.
Jennifer O’Donell-Giles, a board-certified sports dietitian, explains:
“Nuts contain a high percentage of monounsatured fatty acids and polyunsaturated fats, which have been proven to reduce the amount of harmful LDL cholesterol in the bloodstream.”
Apples
‘An apple a day keeps the doctor away.’ We all know the famous old saying, but do you know how exactly apples help lower cholesterol levels?
As per previous research, the dynamic duo of fiber and antioxidants in the apple can reduce the total and LDL cholesterol levels.
Oats
Another great food to keep your cholesterol in check is oatmeal. Thanks to its high amount of beta-glucan that absorbs LDL and shuttles it from the body, oatmeal proves to be a trustworthy and delicious meal.
Nutritionists recommend at least 5 to 10gr/ oats, daily.
Blueberries
Blueberries contain some potent antioxidants called anthocyanins that boost HDL cholesterol, aka the good cholesterol, while lowering the LDL cholesterol levels.
The antioxidants have the power to significantly decrease the activity of CETP (a mighty protein that transports cholesterol from HDL to LDL molecules).
Tofu
Tofu is a plant-based protein that is naturally lower in saturated fat, meaning it can help you keep cholesterol levels in check.
Studies show that higher intakes of plant proteins significantly lowered levels of LDL and total cholesterol.
Avocado
A study published in the Journal of Nutrition showed that one avocado for five weeks lowered levels of oxidized LDL cholesterol in adults.
Avocados comprise dietary fiber, monounsaturated fats, and antioxidants, such as lutein that can keep cholesterol in check.
