High cholesterol is becoming a common problem nowadays in both men and women. Heredity, overweight, lack of physical activity, age, sex, stress, smoking and excessive alcohol consumption are some of the important factors that raise cholesterol levels.  If you are susceptible to high cholesterol problem, you can take some of the foods that help to prevent it.

• Olive oil:

Many people believe that oils increase cholesterol level. It is true to some extent. However, olive oil is proved to be effective in reducing bad cholesterol levels. It is rich in monounsaturated fatty acids and vitamin E.

• Legumes:

Legumes including soy beans, tofu, milk, dry, cooked or canned beans, peas and lentils are rich in dietary fiber content and they can reduce cholesterol level. They are low in fat and do not contain cholesterol. Eating legumes three to four times a week can give numerous health benefits.

• Low fat yogurt and dairy products:

Taking full cream dairy products can raise your cholesterol levels. Avoiding dairy products completely can lead to calcium deficiency, which in turn may cause osteoporosis. You can therefore take low fat or fat free milk, yogurt and cheese. They also help to eliminate bad cholesterol from your blood stream.

• Oats:

Oatmeal and oat bran are good sources of soluble fiber, which reduces bad cholesterol level, without reducing good cholesterol. Taking a bowl of oatmeal supplies three grams of soluble fiber in a day. Consuming three grams of oat fiber reduces 8 to 23% bad cholesterol.

• Fruits and vegetables:

Fresh fruits and vegetables are excellent sources of antioxidants that trim down cholesterol and protect your heart. Fruits like oranges, lemon, grapefruit, apricots, mango and vegetables like cabbage, sweet potatoes, pumpkin, broccoli and spinach are beneficial in avoiding high cholesterol levels. It is however important to take three to five servings of fruits and vegetables in a day.

• Garlic and onion:

Garlic and onion are super foods that control high cholesterol to a great extent. You can take 2 to 3 cloves of garlic, onion and spring onion daily to keep your cholesterol level under control. They also help improve your overall health.

• Fish:

Fish is a rich source of omega fatty acids, which are renowned for controlling bad cholesterol. Salmon, tuna and trout are some of the best types of fish that supply omega fatty acids. However, any type of fish can provide you health benefits. Nevertheless, make sure to take it baked or grilled.

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