About 80% of the cholesterol in the body is produced in the liver and the rest comes from food. Cholesterol is very important for important roles in the body, such as production of sex hormones, production of bile and other digestive acids, production of vitamin D, structure of cell membranes, etc., but diet plays a major role in high or low cholesterol levels. Especially consumption of saturated fat increases the amount of cholesterol rapidly. This leads to high cholesterol, which can block blood flow in the arteries, increasing the risk of heart attack or stroke.

Oats

Oats contain soluble fiber which reduces LDL (low density lipoprotein) i.e. bad cholesterol. It contains a fiber called beta glucan which affects the metabolism of cholesterol and helps in reducing it. Oats pancake, oats khichdi or oats healthy dessert can be made and eaten with fresh fruits.

Oily Fish

Oily fish containing omega three fatty acids is considered very helpful in reducing the level of triglycerides and at the same time it increases the amount of good cholesterol (HDL). Salmon, tuna, sardines, mackerel, trout are some such oily fish whose consumption keeps the amount of cholesterol in the body balanced.

Baked Beans

It contains high fiber and phytosterols which reduce the absorption of cholesterol in the gut. This reduces the amount of LDL (low density lipoprotein). Do not add salt while baking beans. Sprinkle olive oil and bake.

Nuts

Nuts like almonds and walnuts are rich in a lot of vitamins, minerals and omega three fatty acids and are capable of increasing good cholesterol and reducing bad cholesterol. Nuts contain a compound called L-arginine which is known to lower blood pressure as well as cholesterol.

barley

High cholesterol can be controlled to a great extent by consuming barley bread or barley sattu. The beta glucan found in it binds with bile acid and reduces LDL i.e. bad cholesterol.