Cholesterol is a waxy substance that circulates in the bloodstream. It is not inherently bad for one’s health. Good cholesterol helps in the absorption of nutrients, the building of cells, and other functions like metabolism and digestion of fat. However, excessive levels of cholesterol may lead to cardiovascular diseases or even stroke. There are some superfoods that support the functions of good cholesterol and flush out the bad cholesterol before it gets into the bloodstream.

What is good and bad cholesterol?
The particles that carry cholesterol from one’s bloodstream to the cells of the body are called lipoproteins. There are two types of lipoproteins. The high-density lipoprotein (HDL) is considered to be the “good cholesterol.” HDL takes up the extra cholesterol in one’s blood and transports it back to one’s liver, where it is metabolized and expelled from the body. On the other hand, low-density lipoprotein (LDL) is the “bad cholesterol.” LDL accumulates on the walls of one’s blood vessels and hampers the blood flow, which may lead to health complications like a heart attack or stroke.

Oatmeal
Oats are an ideal food to reduce one’s LDL cholesterol and blood sugar level. A versatile food, oats are rich in soluble fiber and also help beat constipation. A bowl of overnight-soaked oatmeal provides about 3 to 4 grams of fiber. Oats can be teamed with a variety of milk, a choice of fruits like berries or bananas, and natural sweeteners like honey, making them an ideal, nutrient-rich, and quick breakfast option. Soaking oats overnight makes them easier to digest.

Tree nuts
Almonds, walnuts, peanuts, and other tree nuts are rich in a variety of nutrients including soluble fiber, magnesium, vitamin E, and minerals. Apart from lowering LDL, nuts have also been shown to lower blood pressure and improve blood sugar levels. They also help boost bone health, heart health, and energy levels. Since most nuts are high in calories, it is advisable to eat a handful of them as a daily snack.

Apples
Apples are one of the best superfoods that help reduce bad cholesterol. They are rich in soluble fiber called pectin, which entails various health benefits and helps lower LDL.

Avocados
Avocados have unsaturated fats and monounsaturated fatty acids known to reduce LDL cholesterol levels. Avocados are also a rich source of potassium, fiber, and folate. A cup of this dark green fruit may lower the risk of heart disease as well.

Brussels sprouts
Brussels sprouts are another nutrient-packed option that is excellent for people with diabetes, heart disease, and high cholesterol. They are also rich in vitamin K, vitamin C iron, and calcium.

Beans
Rich in soluble fiber and protein, beans like black-eyed peas, garbanzo beans, black beans, kidney beans, and lentils help reduce the risk of bad cholesterol, prevent fatty liver, and boost heart health. The body takes longer to digest beans as compared to fruits and vegetables. So, they are also an excellent way to control appetite and avoid overeating.

Fatty fish
Instead of red meat, one can opt for fish like salmon, tuna, trout, and mackerel, which are rich in protein and LDL-reducing omega-3 fatty acids.

Barley
Barley is another high-fiber healthy grain known to reduce heart risks and improve bowel movement. The superfood also helps reduce bad cholesterol levels.

Apart from food, good lifestyle habits like exercising or walking on a daily basis can help maintain good cholesterol levels. It is best to get one’s cholesterol levels checked by a healthcare professional regularly to avoid developing health complications later.