Improve your cholesterol levels naturally by incorporating oats, avocados, nuts, and leafy greens into your diet. Cook at home, stay active, and limit processed foods for better heart health.

“

Having high cholesterol increases the risk of heart disease and metabolic syndrome, affecting around 25 million U.S. adults. However, simple lifestyle changes can help lower cholesterol levels and improve overall health. Incorporating specific foods into your diet can be a great starting point:

1. Oats

• Oats are a pantry staple rich in soluble fiber that helps lower cholesterol levels.
• Beta-glucan in oats has been proven to reduce cholesterol.
• Choose sugar-free oats for optimal benefits.

2. Avocados

• Avocados are rich in healthy fats, fiber, and protein.
• Eating avocados regularly can improve LDL cholesterol levels.
• Easily incorporate avocados into salads, smoothies, or as a snack.

3. Nuts

• Regular nut consumption may reduce LDL cholesterol and increase HDL cholesterol.
• Different nuts offer varying nutrients, so enjoy a variety throughout the week.
• Nuts can be eaten as a snack or added to meals for extra crunch.

4. Leafy Greens

• Leafy greens like spinach and kale support healthy cholesterol levels.
• Packed with nutrients, antioxidants, and fiber, leafy greens combat inflammation and cholesterol buildup.
• Easily include leafy greens in various dishes or smoothies for added benefits.

Regular cholesterol level check-ups are recommended from age 20, with optimal levels around 150 mg/dL for total cholesterol, 100 mg/dL or less for LDL cholesterol, and above 40 mg/dL for men and 50 mg/dL for women for HDL cholesterol. Other strategies to lower cholesterol include:

• Focus on whole foods: Nutrient-dense whole foods support better cholesterol levels.
• Limit ultra-processed foods and added sugar: Highly processed foods and excess sugar can worsen cholesterol.
• Cook more at home: DIY meals can significantly impact cholesterol levels.
• Move more: Physical activity strengthens the heart and aids in lowering cholesterol.
• Incorporate plant sterols: Plant sterols found in vegetables can lower cholesterol.
• Stop smoking and limit alcohol: Smoking and excessive alcohol intake negatively affect cholesterol levels.

Incorporating avocados, oats, nuts, and leafy greens into your diet, along with lifestyle changes like regular exercise and smoking/alcohol cessation, can improve cholesterol levels and overall heart health. Consult a doctor to monitor your cholesterol levels and make personalized recommendations.

🔗 Source