Boost heart health: Manage LDL and HDL cholesterol with these 8 foods in your daily diet

Cholesterol levels refer to the amount of cholesterol present in your blood. Cholesterol is a fatty substance essential for building cells, producing hormones, and aiding in digestion. However, high levels of low-density lipoprotein (LDL) cholesterol, often termed "bad" cholesterol, can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke. High-density lipoprotein (HDL) cholesterol, known as "good" cholesterol, helps remove LDL cholesterol from the bloodstream. Maintaining a healthy balance between LDL and HDL cholesterol is crucial for cardiovascular health, typically achieved through a combination of diet, exercise, and, if necessary, medication. Here are eight food choices that can help maintain healthy cholesterol, as suggested by Noida-based nutritionist Rashmika Narang. (Image: Canva)

Oats: High in soluble fibre, oats can help reduce LDL cholesterol (the "bad" cholesterol). Starting your day with a bowl of oatmeal can provide you with a significant amount of fibre. You can also add fruits or nuts to enhance the taste and nutritional value. The soluble fibre in oats helps by forming a gel in the digestive tract that traps cholesterol-rich bile acids. (Image: Canva)

Nuts: Almonds, walnuts, and other nuts are rich in unsaturated fats, fibre, and plant sterols, which can help lower LDL cholesterol. Consuming a handful of nuts as a snack or adding them to salads and yoghurt can be beneficial. Nuts are also a good source of protein and can help keep you full, reducing the likelihood of snacking on less healthy options. (Image: Canva)

Fatty fish: Rich in omega-3 fatty acids, fish like salmon, mackerel, and sardines can lower triglycerides and raise HDL cholesterol (the "good" cholesterol). Including fatty fish in your diet at least twice a week can provide heart-healthy benefits. Omega-3 fatty acids help reduce inflammation and improve overall cardiovascular function, making them an excellent choice for heart health. (Image: Canva)

Olive oil: A good source of monounsaturated fats, olive oil can help reduce LDL cholesterol. Using olive oil as your primary cooking oil or as a base for salad dressings can significantly benefit your heart health. The antioxidants in olive oil, particularly polyphenols, also contribute to reducing inflammation and improving endothelial function, which is vital for maintaining healthy arteries. (Image: Canva)

Legumes: Beans, lentils, and peas are high in soluble fibre and can help lower LDL cholesterol. Incorporating legumes into your meals, such as in soups, stews, salads, or as side dishes, can enhance your diet's nutritional profile. They are also an excellent source of plant-based protein and can be a great meat alternative, providing benefits for both cholesterol levels and overall health. (Image: Canva)

Avocados: Packed with monounsaturated fats and fibre, avocados can help improve cholesterol levels. Adding avocado slices to your salads, or sandwiches, or using it as a spread on toast can provide numerous health benefits. Avocados are also rich in potassium, which helps manage blood pressure, and they contain vitamins and antioxidants that support overall health. (Image: Canva)

Berries: Blueberries, strawberries, and other berries are rich in antioxidants and fibre, which can help reduce cholesterol levels. Including a variety of berries in your diet can provide a delicious and nutritious boost. The antioxidants in berries, such as anthocyanins, help protect against oxidative stress and inflammation, contributing to better heart health and improved cholesterol profiles. (Image: Canva)

Dark chocolate: In moderation, dark chocolate with at least 70 per cent cocoa can help improve cholesterol levels due to its flavonoid content. Enjoying a small piece of dark chocolate as a treat can provide heart-healthy benefits without overindulging. Flavonoids in dark chocolate help improve endothelial function and increase HDL cholesterol, making it a healthier choice for satisfying sweet cravings. (Image: Canva)
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnoses.