Want to control your cholesterol level? Add apples, oats and fish to your diet

Eating two apples a day can keep cholesterol at bay and lower the risk of heart disease, say experts. But so can a few other foods. Read on to know more.

By: Editorial Team | | Updated: December 17, 2019 2:27 pm

Apples are rich in fibre and compounds called polyphenols, which can reduce bad cholesterol and improve blood vessel function, the researchers say. © Shutterstock

‘An apple a day keeps the doctor away’- this proverb has now been proven by scientists by adding one more apple.

Here are other cholesterol busting foods

You can easily bring down your cholesterol with the right foods. Let us take a look at a few such foods.

Nuts

They contain protein, fibre, healthy monounsaturated fats, vitamins, nutrients and antioxidants. Many studies have revealed that nuts have powerful cholesterol-lowering effects.

Suggested amount: 28-30g a day

Oats and barley

These grains are rich in a type of fibre known as beta glucan that can help lower cholesterol.

Suggested amount: Three servings of oat-based products or barley daily

Legumes

Legumes, also known as pulses, are high in fibre, minerals and protein. Studies have shown that eating legumes like beans, peas and lentils can help lower “bad” LDL levels.

Suggested amount: 1/2 cup (100 grams) a day

Avocados

This fruit is a rich source of monounsaturated fats and fibre, which are associated with cholesterol-lowering effect.

Suggested amount: An avocado a day

Fish

Fatty fish, such as salmon and mackerel, contain long-chain omega-3 fatty acids that help boost heart health. Research findings suggest eating non-fried fish can raise “good” HDL cholesterol and lower inflammation and stroke risk.

Suggested amount: At least once a week; to get the best results steam or stew the fish instead of frying.

Published : December 17, 2019 1:47 pm | Updated:December 17, 2019 2:27 pm

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