The 3 Best Foods You Should Eat Every Day For Low Cholesterol – Health Digest

We hear a lot about cholesterol and for a good reason: It wreaks havoc on the heart. Cholesterol, according to the American Heart Association, is a “waxy substance throughout the body.” While it’s necessary for good health, when it isn’t controlled and is allowed to build, it can clog arteries, resulting in a heart attack or stroke. So when people talk about lowering their cholesterol, it’s for a very good reason.

However, despite the fact that we know cholesterol is a bad thing and can possibly lead to death, it is still a problem in the United States. The U.S. Centers for Disease Control and Prevention reports that a whopping 25 million people over the age of 20 have what’s considered to be high cholesterol (240 milligrams per deciliter or more) and 54.5% of U.S. adults take medication to keep their cholesterol in check.

“If you’re worried about high cholesterol, you’re not alone,” said Andrea Soares, a certified registered dietitian at Top Nutrition Coaching, speaking exclusively with Health Digest. “It’s a common issue that can lead to serious heart problems if not managed.” The good news, according to Soares, is that your diet can make a big difference. Because life is short enough as it is, we spoke to Soares about the three best foods you should be eating daily to keep your cholesterol at a healthy level.

If you haven’t jumped on the oat train, the time has come. “Starting your day with a bowl of oats is one of the best things you can do for your cholesterol,” said Soares. “Oats are packed with soluble fiber, specifically beta-glucan, which acts like a sponge to soak up cholesterol and keep it from entering your bloodstream.” This will reduce your low-density lipoprotein (LDL) cholesterol — “That’s the bad type,” said Soares — and keep your heart and arteries healthy.

If you’re not a fan and can’t imagine sitting down to a plain bowl of oats every morning, then don’t. Oats can easily be dressed up in ways that make them absolutely delicious — for example, adding them to a bowl of Greek yogurt, putting them in a smoothie with oat milk and fresh fruit, making homemade granola with nuts, and so many other options. As long as you’re wise about how you prepare your granola breakfast, like staying away from ingredients like whole milk and sugar that defeat the purpose of having oats in the first place, then you’re headed in the right direction.

Let’s get straight to the point: Even those of us who love seafood sometimes struggle with fatty fish, because as far as fish goes, it’s really, really fishy. Not just in the way it smells, but in the way it tastes too. While cod or shellfish, like lobster or crab, you can eat and not think with every bite “This is quite fishy,” you don’t get that luxury with fatty fish. But if you want to lower your cholesterol, it’s time to love the healthiest of the fish out there.

“Think salmon, mackerel, and sardines — these are fatty fish that are rich in omega-3 fatty acids,” said Soares. “Omega-3s are awesome because they help reduce inflammation, lower triglycerides (another type of fat in your blood), and even boost your HDL (the “good” cholesterol). Plus, they help keep your heart rhythm steady,” she explained. All of these are essential.

Like oats, fatty fish can be dressed up to taste delicious; and, no, this doesn’t involve deep frying them. Marinades that are heavy in garlic and other strong and tasty spices, combined with heart-healthy olive oil or, if you can find them, avocado and grapeseed oil, are great ways to erase the fishy taste, making it a delectable and healthy meal.

Although you may think that sticking to a heart-healthy diet means skipping snacks, you’re — and you’re probably very happy to hear this — wrong. In fact, you may already be indulging in cholesterol-lowering snacks several times a day and you haven’t even realized it. Don’t you just love it when that happens?

“When it comes to snacks, nuts like almonds and walnuts are a go-to for keeping cholesterol in check,” said Soares. “They’re loaded with healthy fats, fiber, and plant sterols — nutrients that help lower LDL cholesterol by blocking its absorption in the gut. And they’re super tasty, too!” Nuts are also quite versatile. As much as they taste good by the handful, you can add them to yogurt and salads; and, if you’re vegan, nuts can replace milk and cheese. Vegan lasagna, anyone?

“Lowering your cholesterol doesn’t have to be complicated,” said Soares. “By enjoying oats, fatty fish, and nuts every day — and making a few other smart choices — you can keep your heart happy and healthy.” Granted, no one is getting out of life alive, but if you can extend your time here on earth and be healthy during that time, then why not make a few changes that will ensure you’ll be here as long as possible? Especially when those changes are pretty darn simple.