High cholesterol levels can lead to a variety of heart-related complications and deteriorate overall health. Our lifestyle and diet have a significant impact on our cholesterol levels. If you have high cholesterol, you should watch what you eat more closely. In this article, we'll talk about some simple diet changes you can make to lower your cholesterol. These foods not only lower cholesterol but also improve overall health.
8 diet changes to reduce high cholesterol:
Add more spices to your diet
Although having high cholesterol necessitates eating simpler and healthier foods, you should not limit your spice intake. Garlic, ginger, cinnamon, turmeric, and other spices and herbs are excellent superfoods known for their cholesterol-lowering properties. These spices and herbs help lower cholesterol by preventing the formation of plaques inside the blood vessels.
Eat healthy fats
When following a cholesterol-lowering diet, we frequently eliminate all fatty foods. That might not be the best diet change. Healthy fats are extremely important for our bodies because they aid in the absorption of other nutrients, reduce bad cholesterol, and promote the production of good cholesterol.
Have Green Tea
Green tea is a popular beverage that has been shown to lower cholesterol levels. Green tea has been shown to help clear out pre-existing growth from our arteries as well as reduce its production.
Green tea can be consumed by steeping it like regular tea or by consuming it as matcha. Matcha is a powdered form of green tea that can be mixed into milk and does not need to be steeped.
Cut Out Ultra-Processed Foods
This dietary change may be more pressing. Trans fats, saturated fats, and preservatives abound in ultra-processed foods. All of these elements have been shown to aggravate and cause high cholesterol. Avoid eating junk food and ultra-processed foods such as chips and cakes.
Add Soybeans to Your Diet
Consuming foods high in protein and antioxidants is another important way to lower cholesterol. Both of these components are abundant in soybeans. They have been shown to be an excellent addition to the diet of people who have high cholesterol. Soybeans come in a variety of forms, including soy milk, tofu, edamame, tempeh, and others.
Eat soluble fiber
For our digestive system to function properly, we must consume an adequate amount of fiber. There are two types of fiber: soluble fiber and insoluble fiber.
Soluble fiber dissolves in water and aids digestion. It also aids in the reduction of high cholesterol. Bile is required for the excretion of soluble fiber. Bile is produced in the liver, and when there is a bile shortage, our liver draws it from the deposited cholesterol. This aids in the reduction of our cholesterol levels.
Eat Fresh Vegetables and Fruits
One of the more common dietary changes prescribed to people with high cholesterol. Fresh vegetables and fruits, which are high in water and soluble fiber, aid in the reduction of high cholesterol. They are also high in antioxidants, which have been shown to reduce cholesterol levels. It also lowers the risk of heart disease, which is associated with high cholesterol.
Have Supplements
Some people with high cholesterol may not benefit from dietary changes. As a result, we recommend that you consult with a health professional and experiment with cholesterol-lowering supplements.
Simple dietary changes can dramatically improve your cholesterol levels. In addition to these dietary recommendations, we encourage you to incorporate exercise into your daily routine. A healthy lifestyle contributes to a healthy body.
