High blood cholesterol is a common condition and poses a threat of increased risk to the heart. Diet and lifestyle has a very important role to play in maintaining the blood cholesterol levels and while an active routine is significant, a wise selection of foods is equally important to keep the levels in the normal range. Once increased, we may consider taking medicines to bring the levels down to normal, but a smarter approach is to combine the treatment with proper diet to help the medicines work perfectly. Mild increase in cholesterol levels may be treated with diet modifications alone. Here are certain foods that have cholesterol-cutting effects: Nuts and Seeds: Eating a handful of mixed nuts everyday has a positive effect cholesterol levels. Walnuts, almonds, chia seeds, flaxseeds and sunflower seeds are loaded with omega-3 fatty acids and fibre, which keeps blood cholesterol levels under check. Make sure you consume the nuts and seeds in their natural form and completely avoid salted, sugar-coated or chocolate-coated varieties. Garlic: This wonderful bulb, also known as “the stinking rose”, actually has many health benefits. Studies reveal that consuming as less as just half a bud of garlic can reduce cholesterol by 9%-12%. Apart from its cholesterol-lowering effects, garlic also provides protection against infections, blood pressure and improves blood-clotting time. Avocados: Avocados are a rich source of mono-unsaturated fats and oleic acid. These healthy fats, along with the fibre of this fruit, help in lowering the LDL (bad) cholesterol and increase the HDL (good) cholesterol levels. Oats: Oatmeal, oat bran and oat flour all are equally good when it comes to their cholesterol-lowering properties. Oats are loaded with soluble fibre, which has an impact on the LDL cholesterol. Upon digestion, the fibre of oats sticks to the cholesterol, making it unavailable to be absorbed in the bloodstream. Green Tea: It is the storehouse of a powerful antioxidant, epigallocatechin gallate (EGCG), which helps to decrease the LDL and triglyceride levels without affecting the HDL profile. Regular consumption of green tea also suppresses the formation of blood clots, hypertension and uncontrolled cell division, which, in some cases, may even lead to cancer. Lemons:  The humble lemon has many health benefits to offer. It is free of fat, sodium and cholesterol, which makes it perfect for when you are busy watching your cholesterol levels. Limonoids present in lemons are found to reduce apoB, the substance associated with higher levels of cholesterol. Lemons also supply a substance called flavonoids, whose antioxidant properties reduce the oxidation of LDL cholesterol thus lowering heart disease and stroke risk. Fatty Fish: Fatty fish like salmon, mackerel and sardines are good sources of Omega-3 fatty acids and hence help in lowering triglyceride levels while improving the HDL profile. It is recommended to consume at least two servings of fatty fish every week. It is important to consider healthy cooking options to avoid additional fat intake: baking, grilling, boiling and roasting are the healthiest ways to cook fish. Oranges: The pectin found in oranges forms a gooey mass in the stomach that binds cholesterol and eliminates it from the body before it can enter the bloodstream. Make sure that you consume the whole orange to get its benefits which go missing when you drink just the juice.   Get onto www.getgrowchef.com now to find out how you can get cholesterol-cutting foods in your daily meals.

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