Though not all cholesterol is unhealthy, cholesterol does sometimes have a negative image. Dietitian Olivia Hayes specialises in heart health and holds that food can naturally lower bad cholesterol (LDL) while preserving good cholesterol (HDL).
“The right foods can really change things,” Olivia explains. “Your diet is very important for heart health; you cannot depend just on drugs.”
Olivia’s best suggestions are for fatty seafood such as mackerel and salmon. High in omega-3 fatty acids, these fish improve general circulatory activity and assist to reduce LDL cholesterol. “I always counsel my clients to include fatty fish at least twice a week into their meals,” she says.
Additionally good are nuts, especially walnuts and almonds. Their fibre and good fats help to lower LDL levels. “A handful of nuts a day will help greatly protect your heart,” Olivia says.
Soluble fibre found in oats and other whole grains helps the body eliminate cholesterol. For an added kick of heart-healthy nutrients, Olivia advises beginning the day with a bowl of muesli topped with berries.
Management of cholesterol also depends on legumes such beans, lentils, and chickpeas. She explains, “They’re a great substitute for red meat since they are loaded in plant-based protein and fibre.”
Especially those high in antioxidants, fruits and vegetables help fight inflammation and control cholesterol. Olivia advises including daily meals’ worth of leafy greens, tomatoes, and citrus fruits.
At last, substituting good fats—like olive oil and avocado—for saturated fats can dramatically lower cholesterol. Olivia advises “swap butter for olive oil in cooking and add avocado to salads and sandwiches”.
Choosing the correct foods will help one keep heart health and control cholesterol, which may be fun as well as successful. “Small changes add up,” Olivia notes. “You are investing in a better future by wise dietary substitutions.”
