Foods that help control cholesterol through lifestyle without medication are:
1. Oats
The soluble fiber called beta-glucan present in oats prevents the absorption of bad cholesterol in the blood. Eating oats for breakfast is very effective in reducing cholesterol.
2. Fatty Fish
Fish like sardines and mackerel are rich in omega-3 fatty acids. These help reduce triglycerides and regulate heart rate. Be sure to eat them curry or grilled instead of fried.
3. Almonds and Walnuts
Eating a handful of nuts every day is good for the heart. The ‘monounsaturated fats’ in these protect the health of blood vessels and reduce bad cholesterol.
4. Legumes
Peanuts, broad beans, and nuts contain a lot of fiber and protein. These help control blood sugar levels and reduce cholesterol.
5. Garlic
The component allicin in garlic helps reduce blood pressure and prevent fat from accumulating in blood vessels. Including one or two cloves of garlic in your diet every day is beneficial.
6. Fruits and vegetables
The fiber ‘pectin’ in apples, grapes, and citrus fruits helps reduce cholesterol. Similarly, include plenty of vegetables like spinach and okra in your diet.
Things to avoid:
Trans fats: Bakery desserts, fried foods.
Processed meats: Sausage, ham, etc.
Sugar and flour: These can increase blood fat