Cholesterol on the Rise? Foods That Can Help Lower It

High cholesterol levels pose a significant risk to heart and artery health. While medications are available to help balance cholesterol, certain foods can also play an important role:

Foods Rich in Unsaturated Fats

According to clinical nutritionist Tami Adib from Clalit Health Services, it is recommended to prioritize foods containing unsaturated fats, primarily Omega-3 and Omega-9. These fats support healthy blood vessels and reduce the risk of arterial narrowing. Omega-3 is found in salmon, tuna, chia seeds, and walnuts, while Omega-9 is found in olive oil, avocados, and almonds.

Legumes and Whole Grains

Adib advises choosing legumes and whole grains when consuming carbohydrates. In addition to providing energy, they are rich in vitamins, antioxidants, and dietary fiber.

Fruits and Vegetables

Fruits and vegetables are excellent sources of dietary fiber and antioxidants. It is advisable to eat vegetables of all colors and opt for fruits as a healthy dessert.

Dark Chocolate

Dark chocolate, with its high cocoa content, can help lower bad cholesterol and raise good cholesterol levels. It also serves as a healthier alternative to sugar-laden sweets.

Foods to Avoid

• Fried Foods: Opt for cooking methods such as steaming, baking, or boiling instead of frying.

• Foods High in Saturated Fats: Avoid high-fat dairy and meat products, including hard cheeses, butter, cream, deli meats, organ meats, and mayonnaise.

• Refined Carbohydrates: Limit foods high in simple or processed carbohydrates, such as bread, rice, couscous, and pasta.

• Processed and Industrial Foods: These often contain excessive salt, fats, sugar, and unnecessary additives.