What type of food should be eaten to lower cholesterol.?

To lower cholesterol, it is important to consume a healthy diet that is low in saturated fat, trans fat, and cholesterol. Here are some types of foods that you should eat to help lower your cholesterol levels:

1. Fruits and Vegetables:

- Fruits and vegetables are high in fiber, which helps to reduce the absorption of cholesterol in the digestive tract. They also contain antioxidants that help protect the heart. Aim for at least 5 servings of fruits and vegetables per day.

2. Whole Grains:

- Whole grains contain soluble fiber, which binds to cholesterol and prevents it from being absorbed into the bloodstream. Choose whole grain breads, cereals, pasta, and brown rice instead of refined grains.

3. Lean Protein:

- Choose lean protein sources such as fish, skinless chicken, and tofu. These foods are low in saturated fat and cholesterol and can help to lower your overall cholesterol levels.

4. Low-Fat Dairy Products:

- Low-fat dairy products, such as skim milk, yogurt, and cheese, provide calcium and protein without the added saturated fat. Calcium can help to reduce the absorption of cholesterol in the digestive tract.

5. Healthy Fats:

- Choose healthy fat sources such as olive oil, avocado, and nuts. These foods contain monounsaturated and polyunsaturated fats, which can help to lower cholesterol levels.

6. Legumes:

- Legumes, such as beans, lentils, and chickpeas, are high in fiber and protein, which can help to lower cholesterol levels. They can be added to soups, salads, and main dishes.

7. Oatmeal:

- Oatmeal is a soluble fiber-rich whole grain that can help to reduce the absorption of cholesterol. It can be topped with fruits, nuts, and low-fat dairy for a nutritious breakfast or snack.

8. Plant Sterols and Stanols:

- Plant sterols and stanols are substances found in some foods and supplements that can help to block the absorption of cholesterol. They can be found in enriched orange juice, margarine, and soy products.

9. Cocoa:

- Cocoa contains flavonoids, antioxidants that have been shown to help lower cholesterol levels. Choose dark chocolate with a high cocoa content for the most benefits.

10. Green Tea:

- Green tea contains catechins, antioxidants that have been linked to lower cholesterol levels. Drinking several cups of green tea daily may be beneficial.

11. Garlic:

- Garlic has been shown to help lower cholesterol levels and reduce the risk of heart disease. It can be added to various dishes for flavor and health benefits.

12. Fatty Fish:

- Fatty fish, such as salmon, mackerel, and sardines, contain omega-3 fatty acids, which have been shown to lower cholesterol and improve heart health. Aim to eat at least two servings of fatty fish per week.

It's important to note that lowering cholesterol requires a comprehensive lifestyle approach, including a healthy diet, regular exercise, and managing other risk factors such as tobacco use and high blood pressure. Talk to your doctor or a registered dietitian for personalized advice on managing your cholesterol levels.