Apr 20, 2025
Managing cholesterol is crucial for heart health. A balanced diet with smart food choices can significantly lower bad cholesterol levels and raise the good, reducing the risk of cardiovascular issues.
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Consuming healthy vegetable oils like canola, sunflower, or safflower effectively helps reduce LDL cholesterol levels as they are rich in good fats.
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Eating fatty fish lowers LDL cholesterol by providing omega-3s, which reduce triglycerides, protect the heart, and prevent abnormal heart rhythms.
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Whole grains like brown rice, quinoa, and whole-grain bread provide essential nutrients and fibre that help lower cholesterol levels.
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Foods fortified with plant sterols and stanols, such as certain margarines and juices, help block cholesterol absorption in the gut and, hence, reduce serum cholesterol concentrations.
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Studies have shown that consuming 25 grams of soy protein daily, like tofu or soy milk, can modestly lower LDL cholesterol supporting heart health.
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Fresh fruits and vegetables offer low calories and are saturated with antioxidants and fibre, which in turn lower cholesterol levels in the blood.
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Replace red meat with fat-free proteins, including skinless poultry, fish, tofu, and legumes. Red meat has saturated fat that can increase the risk of heart disease.
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You can have cholesterol-lowering spices with your meals. These include turmeric, garlic, and ginger due to their beneficial compounds enhancing lipid profiles.
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Alcohol intake and smoking damage the heart quickly. Health agencies like the WHO have warned against alcohol consumption and smoking.
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Limit sugary drinks, white bread, and sweets. These raise triglyceride levels and lower HDL (good) cholesterol, increasing the risk of heart disease and weight gain.
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