Cardiovascular disorders are one of leading global health problems. The risk of heart disease is often linked with high cholesterol levels. Bad cholesterol or LDL is responsible for hypertension-related health disorders. Modifying one’s diet to include foods that lower cholesterol levels is essential to prevent and manage high blood pressure and heart diseases. Adding several superfoods to everyday meals will not only help in managing high cholesterol, but also help in maintaining overall health.

Avocados

Although avocados are rich in fats, these are the healthy type. Avocados contain monounsaturated fats which are good for overall health. Adding this creamy fruit to the diet can help improve cholesterol levels. Always opt for firm avocados while buying. Let them ripen at home. Over-ripe avocados are generally not used, unless one is adding them to baked dishes such as breads, muffins, etc. This versatile Mexican fruit can be easily used to make guacamole, smoothies, salads, and even ice cream!

Legumes

Chickpeas, beans, and lentils not only make for great casserole recipes, but are also really filling for the stomach. Moreover, these make for a healthy substitute for meat, thus helping in effective management of high cholesterol. Simply adding them to stews, salads, and soups is a great way to have a healthy diet on a regular basis. It is recommended to avoid buying the canned variety, as these have high sodium levels, which is not good for high cholesterol and blood pressure.

Oatmeal

The whole grain variety of oats are loaded with soluble fiber that essentially lower cholesterol levels. Whole oatmeal contains β-glucan that can bring down LDL cholesterol as well as non-HDL cholesterol. Most people use slow-cooked oatmeal to manage and lower the risk of cardiovascular diseases. Furthermore, whole grain instant brands available in the store are also nutritious enough. Whole-grain rolled oats can be easily added to breakfast along milk, berries, and nuts.

Salmon

Rich in omega-3 fatty acids, salmon contains good healthy fats that are highly effective in improving cholesterol levels. Farmed as well as wild salmon are rich in these heart-healthy fats. Having grilled salmon is one of the best ways to gain all the nutritional benefits. It can be added to salads or complemented with stir-fried veggies or even stew.

Soy

Tofu, soy milk, and other soy-based foods are extremely useful in tackling high cholesterol. Adding soy substitutes to meals can lower bad cholesterol levels. Moreover, foods made from soy are dense in fiber and other nutrients that help in overall health. Furthermore, soy-based foods are good substitutes for lactose intolerance and those can’t have dairy products.

Walnuts

Another heart-healthy superfood, walnuts are packed with omega-3 fats. Always pick the raw unsalted variety. The salted ones in mixed nuts combos contain high sodium levels that are harmful for the heart and blood pressure. Walnuts can be added to breakfast cereals, smoothies, healthy baked goods, and stews as well. Top salads and desserts with these heart-healthy nuts.