Written by: Mantasha
Foods like oatmeal, barley, apples, pears, and legumes contain soluble fiber, which helps block cholesterol absorption in the gut.
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Fatty fish like salmon and tuna are excellent sources of omega-3s. These fats can reduce triglycerides, another harmful blood fat, and may slightly lower LDL.
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These substances, found in fortified foods like some margarines, orange juice, and cereals, block cholesterol absorption.
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Almonds, walnuts, pistachios, and other nuts can improve blood cholesterol levels. They contain healthy fats, fiber, and other nutrients beneficial for heart health.
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Extra virgin olive oil is rich in monounsaturated fatty acids and antioxidants, which can help lower LDL cholesterol. Use it in place of less healthy fats like butter.
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Foods like tofu, tempeh, and soy milk contain soy protein, which may help lower LDL cholesterol when consumed as part of a balanced diet.
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Dark chocolate with a high cocoa content (at least 70%) may help lower LDL cholesterol and reduce inflammation. Enjoy in small amounts as part of a healthy diet.
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Moderate-intensity aerobic exercise, like brisk walking for at least 30 minutes most days of the week, can help raise "good" cholesterol (HDL) and lower "bad" cholesterol (LDL) and triglycerides.
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Smoking significantly lowers HDL cholesterol and damages blood vessel walls, making them more prone to plaque buildup. Quitting has rapid and significant benefits for cholesterol levels and overall heart health.
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