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Foods that lower cholesterol

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If you have high cholesterol levels or if you want to reduce the possibility of high levels of cholesterol, you can do so with the help of your diet. Your diet can help you to reduce cholesterol levels in your body. You will need to include some foods in your diet when you want to lower your cholesterol.

Foods rich in unsaturated fats

You will need to reduce foods that contain saturated fat because it is a great way to lower your cholesterol. They need to replace saturated fats with unsaturated fats. Such unsaturated fat sources include vegetable oils like olive, corn, sunflower, rapeseed, nut and seed oil. You also need to include avocado, nuts and seeds in your diet. Along with that you can also consume fat spreads made from vegetable oil like sunflower and olive oil.

Do not forget to add oily fish to your diet because it is a good source of healthy unsaturated fats, specifically omega-3 fatty acids.

Fruits and vegetables

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When you want to reduce cholesterol in your body, you will need to include more fruits and vegetables in your diet. Fruits and vegetables can reduce the risk of heart disease, stroke and cancers. There are important for you because they contain vitamins, minerals and plan chemicals which will prevent different diseases and will also keep you healthy. They generally contain little or no fat and they are also low in calories. They are high in fibre and there are some types of fibre which can help you to reduce your cholesterol levels. It does that by blocking some cholesterol from being absorbed from the intestine is into the bloodstream. You need to include more beings, peas and lentils because they are high in such kind of fibre. Also include sweet potato, okra, aubergine, broccoli, apples, strawberries and prunes.

Nuts

When you're trying to reduce your cholesterol levels and prevent any possible future risk of higher cholesterol, you will need to include more nuts in your diet. Nuts are good sources of unsaturated fats and they are low in saturated fats and that is why you need more of them. They contain five which can help you by blocking some cholesterol from being absorbed into the bloodstream. Besides that nuts will also provide you with protein, vitamin need, potassium, magnesium, plant nutrients and natural plant sterols. They will keep you healthy. And since they keep you feel full, you're not going to snack on other things. You can include almonds, macadamias, Brazil nuts, cashew nuts, hazelnuts, pistachios, walnuts, peanuts and other such nuts.

Oats and barley

Oats and barley are good for you when you're trying to reduce cholesterol levels. They contain high levels of beta glucan, which is one type of fibre and it can help you to reduce cholesterol levels. When you consume beta glucan it binds cholesterol and bile in the intestine and that can be eliminated from the body by the system. This reduces the amount of cholesterol that is absorbed into your blood from the gut. At the same time the liver has to take more cholesterol out of your blood to make more bile and that also reduces your blood cholesterol levels.

References 1. The Oxidized Cholesterol Strategy
2. Cholesterol
3. High Blood Cholesterol