Do you have high cholesterol? Since cholesterol also comes from the food we eat, maintaining a healthy and balanced diet is one of the most effective ways to reduce cholesterol levels in the body. Read this article to discover ten foods that have been studied and proven to help lower cholesterol.
1. Garlic.
Garlic is not just for warding off vampires; it has also been found effective in lowering cholesterol and blood pressure, according to various studies. While it’s uncertain if garlic supplements provide the same benefit, fresh garlic remains widely recommended by doctors. The bonus? Garlic is delicious and enhances the flavor of many dishes. Add fresh garlic to soups, vegetables, or meat dishes for both taste and health benefits.
2. Spinach, Malunggay, and Other Leafy Vegetables.
Leafy greens like spinach and malunggay contain high levels of lutein, a compound that helps reduce LDL or “bad cholesterol.” In addition to lutein, these vegetables are packed with essential nutrients that synergize to promote heart health. Make it a habit to include leafy greens in your lunch and dinner. Eat them at the beginning of meals to get the most out of their benefits. Lightly steaming or boiling them is the best way to preserve their nutrients.
3. Tofu, Soy Milk, and Other Soy-Based Foods.
Soy-based foods, such as tofu, soy milk, and taho, are rich in protein and known to help lower cholesterol levels. When cooking tofu, avoid using excessive oil, and when eating taho, reduce or avoid syrup, sugar, and condensed milk. For soy milk, opt for unsweetened varieties without added flavors like chocolate or vanilla to maximize its health benefits.
4. Beans (Sitaw, Bataw, Patani, Monggo, and Others).
Beans are high in dietary fiber, which promotes satiety and helps you avoid overeating. Different types of beans, such as mung beans, kidney beans, and lima beans, can be added to soups, stews, or even used as a rice substitute. Experiment with different kinds of beans and cooking methods to add variety to your diet while reaping their cholesterol-lowering benefits.
5. Fatty Fish Like Tuna and Sardines.
Fatty fish are rich in omega-3 fatty acids, which are known to lower cholesterol and support heart health. Even canned fish like tuna and sardines can be beneficial, but choose those packed in water or natural oils and avoid flavored varieties with added sugar or salt. Replace red meat with fish in your meals for a healthier alternative and reduced cholesterol intake.
6. Cashews, Pili Nuts, and Other Nuts.
Instead of snacking on sweets, opt for a handful of nuts. Nuts like cashews, almonds, and pili nuts contain healthy fats that help lower cholesterol. However, they are also high in calories, so moderation is key. Eating about 20-30 pieces of nuts a day is enough to enjoy their health benefits without overloading on fats.
7. Green Tea.
While not as common in the Philippines, green tea is widely consumed in Japan, where it is believed to contribute to the population’s longevity. Green tea is rich in antioxidants and other compounds that help lower cholesterol and promote overall health. Make it a habit to drink unsweetened green tea daily, whether in the morning or throughout the day. It may taste mild at first, but over time, you’ll likely enjoy its subtle, refreshing flavor.
Incorporating these foods into your daily diet is a natural and effective way to lower cholesterol and improve heart health. By choosing fresh and nutrient-rich ingredients like garlic, leafy greens, soy products, and fatty fish, you can take control of your cholesterol levels while enjoying delicious, wholesome meals. Remember, moderation is key, and combining these foods with an active lifestyle will yield the best results.
