There are several foods which are not just part of a healthy diet, they can actively help to lower your cholesterol too. As part of your healthy heart diet, try to eat some of these every day. The more you add to your diet, the more they can help lower your cholesterol, especially if you cut down on saturated fat as well. Cutting down on saturated fat is great way to lower your cholesterol and look after you heart. Oily fish is also a good source of healthy unsaturated fats, specifically omega-3 fats. Aim to eat two portions of fish per week. At least one of which should be oily. A portion is g, but you could have two or three smaller portions throughout the week.
Find out which foods are best at helping to lower your cholesterol. Cholesterol is a type of fat in your blood which is produced naturally by your body. Your body needs some cholesterol for it to work properly. When you have high cholesterol levels in the blood also called hyperlipidaemia it speeds up the process of atherosclerosis. This is when plaque builds up in your artery walls, making them narrower. This makes it hard for blood to flow through them, and over time it can cause a heart attack or stroke. You need a blood test to find out if you have it. The two most common are. High total blood cholesterol is a measure of all the cholesterol and triglycerides in your blood and is a risk factor for developing heart disease 1. The best place to start is to eat a wide variety of plant foods.
Mayo Clinic does not endorse companies or products. Fish that are a good source of omega-3 fatty acids include salmon, tuna canned or fresh, and mackerel. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. British Medical Journal. How can you get ahead of the curve, you might ask? Show more related content. Products and services. Flax seeds are easily incorporated into baked goods, as well as added to hot cereals like oatmeal.