While some foods can raise your cholesterol level, some of them can help reduce the bad cholesterol or LDL level in your body. According to well-known nutritionist Priya Kathpal, these foods contain zero cholesterol.
Potatoes contain zero cholesterol. However, remember as long as they are not fried, they are low in trans fats or cholesterol. So just boil them into your side dishes.
Tomatoes are high in the antioxidant, lycopene which can help reduce the level of bad cholesterol in your body. So add tomatoes to your salads, sandwiches and side dishes or drink tomato juice to get the adequate amount of lycopene.
Spinach contains a laundry list of nutrients including heart healthy nutrients such as phytosterols and fibre. Spinach is fat-free which makes it an excellent food to include in your cholesterol-lowering diet:
Beans, peas and lentils not only contain zero cholesterol but are also rich sources of fibre. So don’t hesitate to toss the beans, lentils and peas into your kinds of pasta and salads.
Avocado: Rich in omega-3 fatty acids, avocado is something your heart will love. Several studies also found that the nutrients found in avocado can lower LDL or bad cholesterol.
Soy beans: Low in saturated fat and high in fibre, soy is cholesterol free. Not only will it up your protein intake adding it to your diet can help lower cholesterol by 8 to 10 percent.
Oatmeal is not only a rich source of soluble fibre but it can be your best friend for lowering LDL or bad cholesterol in your body. You can eat oatmeal for breakfast or sprinkle oat bran into yoghurt.
Garlic can help lower the bad cholesterol level which in turn may reduce the risk of heart disease.
Flaxseeds are a rich source of alpha linolenic acid which has been shown to lower cholesterol. 1-2 tablespoons of flaxseeds per day are considered safe for consumption. Add them to your smoothies or yoghurt.
Fruits should be a part of any cholesterol-lowering diet. Load up on bananas, watermelon, lemons, cranberries and gooseberries. Fruits like apple, peach and plum will also reduce your cholesterol levels while boosting your fibre intake.