African Americans may be slightly less likely than other ethnicities to have high cholesterol levels, but there’s still cause for concern. According to recent data, Black people are still at a higher risk of developing heart disease. That means you should never take your elevated cholesterol levels lightly. Here are a few ways that you can easily keep your cholesterol in check.
Add More Fiber To Your Diet
Studies have shown that increasing your fiber intake can reduce your cholesterol levels by as much as 10%.
That’s because fiber plays a major role in helping your digestive system remove cholesterol from your body. Plants are typically the best source of fiber but there’s nothing wrong with adding a fiber supplement while you’re adjusting your diet.
Don’t Shy Away From Carbs
In many cases, persons think about going on a diet when they hear about their high cholesterol levels. Reducing your intake of carbohydrates, however, might not be the best way to go.
When looking for the right carbs to eat, consider complex ones such as whole grains and starchy vegetables. While you’re at it, stay away from the refined carbs that are bad for your overall health.
Look For More Plant-Based Foods
Along with getting your fiber from plants, plant-based proteins are another great way to meet your nutritional needs without negatively affecting your cholesterol level.
Replacing some animal-based proteins with plant-based ones can also lower your risk of heart disease. Some of your options include beans, legumes, tree nuts, and seeds.
Choose Your Fats Wisely
As with carbs, it’s not just cutting down on fats that will make you healthy. Instead, you need to focus on which fats you’re letting into your diet. The omega-3 fats that are found in fatty fish as well as the poly- and monounsaturated fats that you can get from plants like avocados are great for lowering your bad cholesterol.