Foods That Help Lower Your Cholesterol Cholesterol.

Foods That Help Lower Your Cholesterol Cholesterol.
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Cholesterol is a type of fat in your blood which is produced naturally by your body. It’s also found in some foods like eggs, offal (such as kidney and liver) and shellfish. Your body needs some cholesterol for it to work properly.
When you have high cholesterol levels in the blood (also called hyperlipidaemia) it speeds up the process of atherosclerosis. This is when plaque builds up in your artery walls, making them narrower. This makes it hard for blood to flow through them, and over time it can cause a heart attack or stroke.

Some foods can actively help to lower your cholesterol and they all work in different ways. Try to include these foods in your meals whenever you can.

1. Soy products
Soy products include tofu, soy milk, soy beans and edamame beans. Some evidence shows that regularly eating soy products can help to slightly reduce 'bad' LDL cholesterol and triglycerides.
Tip: Choose soy products that are close to how they are found in nature, like soy beans, plain unsweetened soy milk and unflavoured tofu.

2. Nuts
Nuts contain heart-healthy fats and fibre which can help to keep your cholesterol in check. Regularly eating nuts is linked to lower levels of ‘bad’ LDL cholesterol and triglycerides.
Tip: Eating a variety of nuts is best because they contain different levels of healthy fats. Choose nuts that are close to how they’re found in nature because they contain more nutrients. Look for nuts that have skins on, are unsalted and unroasted.

3. Foods rich in heart-healthy fats
Eating plenty of foods that contain heart-healthy mono and poly-unsaturated fats increases the levels of 'good' HDL cholesterol in your blood.
These foods contain heart-healthy fats.
• Avocado
• Oily fish like mackerel, sardines and salmon
• Nuts and seeds
• Olives
• Vegetable oils and spreads
Eating these foods instead of foods high in saturated fat (butter, cream, meat fats) improves your cholesterol. It’ll reduce your risk of heart disease too.
Tip: Coconut, palm oil and many convenience foods are high in saturated fat and increase your ‘bad’ LDL cholesterol. Switch to heart-healthy fats and whole foods where possible.

4. Vegetables and fruit
Eating a variety of colourful vegetables and fruit everyday can help protect you against heart disease, stroke and some cancers. Many vegetables and fruit are high in soluble fibre which helps to reduce the absorption of cholesterol and lower 'bad' LDL cholesterol in your blood.
Tip: Leave the skins on vegetables like pumpkin, kūmara and carrot to maximise your intake of fibre. Use orange and lemon peel in dressings and sauces.

5. Oats and barley
Eating whole grain foods reduces your risk of heart disease. Oats and barley are extra special because they are high in a type of soluble fibre called 'beta glucan'. Beta glucan helps to lower 'bad' LDL cholesterol in your blood.
Tip: Flavoured oat products like 'Quick Oats' often contain added salt and/or sugar. Choose products that contain 100% oats (like rolled oats) as they're closest to how they’re found in nature.

6. Legumes and beans
Legumes like chickpeas and lentils are a great source of soluble fibre and plant-based protein. Eating legumes and beans instead of meat (animal protein) can help to lower your 'bad' LDL cholesterol.
Tip: Choose canned legumes for a quick and easy option. Rinse and drain the salty brine before using them. Use them in salads, sauces, casseroles and when making legume-based dips like hummus.

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