The cholesterol and triglycerides are part of our body, helping us in some vital functions, but the excessive accumulation of triglycerides and bad cholesterol (LDL cholesterol) above the ideal levels causes harm to our health, predispose to heart attacks and strokes, among other problems. Fortunately, certain foods have cholesterol-lowering and triglycerides lowering properties.
High fiber foods
Products containing oatmeal are foods high in soluble fiber, which reduces low-density lipoprotein (LDL), which is the form of cholesterol that damages our health. Soluble fiber is also found in foods such as beans, apples, pears, barley, prunes, and raisins. The soluble fiber can reduce cholesterol absorption into the bloodstream.
Omega-3 fatty acids
The fish contains omega-3 fatty acids that help lower blood pressure and the risk of developing blood clots. Doctors recommend eating at least two servings a week. Higher levels of omega-3 fatty acids are found in fish such as mackerel, trout, sardines, tuna, and salmon.
Walnuts, almonds, and other nuts
The walnuts, almonds, and other nuts can reduce blood cholesterol because they are rich in polyunsaturated fatty acids. Eating a handful of nuts a day can reduce the risk of heart disease. All are rich in calories, so you have to be careful not to eat too much.
The olive oil contains a potent mix of antioxidants that can lower your bad cholesterol (LDL). The American Heart Association (AHA) recommends using about 2 tablespoons (23 grams) of olive oil a day, instead of other fats in the diet for its health benefits. Olive oil is rich in calories, so you should not consume more than the recommended amount.
Foods with plant sterols
The plant-based foods, such as margarine contain plant sterols (or stanols) that help lower cholesterol. The orange juice also contains these plant sterols.
Other changes in your diet
To lower cholesterol and triglycerides in your body, it is important that not only consume foods that help you keep them at bay, but also carry a healthy lifestyle. You must reduce consumption of fat, especially saturated and trans fats. The latter is found primarily in meat, dairy products rich in fat and some oils.
By consuming these foods and keeping a healthy lifestyle, you’ll have what your body needs to be well and function properly.