High cholesterol is a key risk factor for heart disease that remains the top killer in the United States despite dramatic drop in the overall numbers in recent decades. The CDC report also found the prevalence of Americans with level of good HDL considered too low fell from 22.2 percent in 1999-2000to 18.4 percent as of last year. Levels of HDL are recommended to be at 40 mg/dl or above.
While we see a positive change here, we also need to see that we switch to a healthy lifestyle in order to stay fit. Here are some foods that help keep cholesterol levels in check.
1. Chia seeds
Have a fistful of chia seeds along with 30 grams of nuts every day may actually keep your cholesterol levels in check. Besides full of fiber, chia seeds are a rich source of protein and calcium. You can simply add them in your yogurt or blend them in your smoothies.
2. Wheat bran
Wheat bran is high on soluble fiber that helps in regulating cholesterol levels. Eating fiber rich foods keeps you full for longer, which means that you will eat less of the unhealthy foods that raise your cholesterol.
3. Methi dana
Methi or fenugreek seeds help in reducing the production of cholesterol in the body. It is known to decrease the absorption of triglycerides from fatty foods. It is also packed with soluble and insoluble fiber.
4. Walnuts
Walnuts are rich in omega-3 fatty acids. The good fats lower your bad cholesterol and at the same time raise the levels of good cholesterol. Nuts are high in calories, hence; make sure you don't have a mix of these nuts more than 30 grams a day.
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