High cholesterol problems are one of the most common health issues faced by most people in the world. Having high levels of cholesterol can also lead to other medical problems like heart troubles and weight gain.
There are many foods which can help you control your cholesterol levels and thereby prevent other health issues from occurring. The following are the top 7 foods to control cholesterol:
1. Olive Oil and Oil Products
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Olive products and olive oil are high on monounsaturated fatty acids as well as Vitamin E. Both these components can help in lowering down the bad cholesterol levels and increasing the level of the good cholesterol. So include olive oil every day in your diet.
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Another food which can help you control your cholesterol levels is legumes. These legumes have high fiber content and are also rich in several nutrients which can lower down bad cholesterol. Legumes also contain minerals, phytonutrients and B vitamins which protect you from heart problems.
3. Fat Free Yoghurt and Fat Free Dairy Products
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To reduce your cholesterol levels, you can also try having fat free dairy products like yoghurts, cheeses, milk and cottage cheese. These foods can help you fulfill your calcium requirement and since they are devoid of any fat, there is no cholesterol in them.
4. Fruits and Vegetables
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Including anti -oxidant rich fruits and vegetables in your diet is also a good idea and can protect you against high cholesterol problems. Try having those foods which are high on beta carotene or Vitamin C. examples of these fruits are guavas, kiwis, mango, berries, dark green vegetables and dark yellow fruits.
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If you are suffering from high cholesterol, you can also try out garlic. Infact you can also include other foods of the allum family like spring onions, onions etc. You can make your meals in garlic and use onions and spring onions in recipes or salads.
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People who eat fish 3 to 4 times a week are less likely to suffer from high cholesterol, high blood pressure and heart disease. This is because fish contains high amount of high omega-3 fatty acids and some examples of such fish are tuna, trout, salmon, Sardines.
7. Omega 3 Enriched Foods
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Foods that are high on omega 3 fatty acids are great for lowering down cholesterol levels and must be included in your diet.