There is a growing body of evidence that suggest some foods are beneficial than others for lowering cholesterol and avoiding the risk of heart attack, cancer, mental decline and related illnesses. There is no metabolic reason to avoid some of these food items unless you have been suggested by a dietician or treating physician. With that being said, let us find out what these foods are and how they contribute to your overall health and well-being:

1. Beans
Beans are rich in soluble fiber as well as vitamins and minerals. Cooked beans take a longer time to digest compared to grains and hence you will feel full for an extended period of time after a bean meal. This is one of the many reasons why people who add beans to their diet have low cholesterol and body fat. There are many types of beans to choose from, all with unique level of nutrition content. Some bean types benefit from cooking and others are better eaten raw.

2. Fish
Fish is rich in Omega-3-fatty acids which is essential to get rid of bad cholesterol or lower LDL in the body. In other words, it has LDL-lowering content that also reduces triglycerides in the bloodstream, thus protecting the heart through normal rhythms.

3. Oats
A bowl of oatmeal contains 6 grams of soluble fiber. It is an easy way to lower your cholesterol, mainly LDL cholesterol. Add fruits and nuts to the bowl and you are providing additional fiber as well as vitamins for better health. In essence, oat is low in saturated fat and full of nutritional value. It won’t adversely affect your body weight as well. Research has also found that individuals who consume oatmeal for breakfast are more likely to feel full for the rest of the day than those who eat food containing wheat or other grain items.

4. Nuts
Eating nuts like almonds, peanuts, pecans, walnuts, cashews and variety of other nuts is beneficial for heart health. Just 2 ounces of nuts a day will lower LDL and the risk of heart disease, stroke or blood clot to a significant level over the course of time. Nuts have additional nutrient value that protects the body from various illnesses as well

It is now clear that people who are health conscious use natural food like the ones mentioned above for more than one reason, to maintain HDL cholesterol and triglycerides in their body. In general, many people want to replace any deficiency in food through these items, while others are more interested in improving their overall health. Whatever the reason might be, the benefits far outweigh any drawbacks that these food items come with. Once you have designated what food to eat and how much to eat in a day, record your details such as body weight, body mass index, blood glucose level, cholesterol level and so on. Be ready to note your progress every year and keep an honest account of these data to keep sickness at bay.