Cholesterol on the Rise? Foods That Can Help Lower It

High cholesterol levels are dangerous for heart and artery health. While there are medications available today to balance cholesterol levels in the body, certain foods can also assist with this:

Foods Rich in Unsaturated Fats

According to clinical nutritionist Tami Adib from Clalit Health Services, it is recommended to favor foods that contain unsaturated fats, primarily Omega-3 and Omega-9. These fats help maintain our blood vessels and reduce the risk of artery 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 that when consuming carbohydrates, it's best to choose legumes and whole grains. In addition to the energy they provide, they are rich in vitamins, antioxidants, and dietary fibers.

Fruits and Vegetables

Fruits and vegetables are high in dietary fibers and antioxidants. It's advisable to eat vegetables of all colors and choose fruits as a healthy dessert.

Dark Chocolate

Dark chocolate contains a high concentration of cocoa, which helps lower bad cholesterol levels and increase good cholesterol levels. It can be a great substitute for sweets high in sugar.

Foods to Avoid:

Fried Food – Aim to cook, steam, or bake instead of frying.

Foods High in Saturated Fats - High-fat dairy and meat products, such as hard cheeses, butter, cream, deli meats, organ meats, mayonnaise, and others.

Foods containing a lot of carbohydrates, mainly simple and processed carbohydrates like bread, rice, couscous, and pasta.

Processed and Industrial Food – These foods contain high levels of salt, fats, sugar, and unnecessary additives.