Reported on CNA.


Eat your way to a healthier cholesterol level

Not all foods are equal. Studies have found that certain foods - such as salmon, walnuts, oatmeal and some veggies - can help control your cholesterol. Nehal Kamdar, senior dietitian at Raffles Hospital, suggests including these four heart-friendly foods into your diet.
1. Fatty fish

Oily fish such as salmon, mackerel and sardines are rich sources of omega-3 fatty acids, which help to lower blood fats linked to heart disease. According to Kamdar, omega-3 fatty acid prevent blood clots by making platelets less likely to clump together and stick to artery walls. It also makes blood vessels less likely to constrict. She suggested eating at least two servings of such fish twice a week. Just be sure to cook your fish using healthier methods such as steaming and baking to avoid unhealthy fats.
2. Go nuts

Nuts such as walnuts and almonds are high in polyunsaturated fatty acids, which keep blood vessels healthy. In particular, walnuts are one of the best plant sources of protein as they are packed with vitamins, fibre and antioxidants, said Kamdar. But be sure to stick to just 30g (a fistful) each day, and avoid nuts that are salted or coated with sugar. Besides nuts, Kamdar recommended including one to two tablespoonfuls of ground flax seed into your food each day to help lower bad cholesterol. However, Dr Chin Chee Tang of NHCS added that while some studies have shown that flax seed and peanuts may help lower cholesterol levels, further research is required to confirm their cholesterol-lowering benefits.
3. Soy good

Soy protein such as soy beans, tofu, soya milk and tempeh (fermented soybeans) may be able to keep cholesterol levels in check. "Rich in omega-3 fatty acids, protein, vitamin and minerals, soy protein is a good alternative to red meat as it is lower in fat and higher in fibre," said Kamdar. She added that those with high cholesterol may be able to lower their cholesterol levels when soy protein is eaten as part of a healthy low-fat diet.
4. A bowl of oatmeal a day keeps high cholesterol away

Eating oats not only keeps your bowel movements regular, it may even help lower cholesterol levels, and reduce risks of heart disease and diabetes, said Kamdar. Diabetes is another risk factor for heart disease. She added that oatmeal also fills a person up for a longer time, so he or she will not tempted by unhealthy snacks that may raise cholesterol levels.