Cholesterol levels should be managed not only through medication but also by paying attention to everyday diet. Experts have named kiwi, alongside avocado and oily fish, as foods that can help with cholesterol management.
U.S. nutritionists recently introduced foods that help manage cholesterol in an interview with the local health outlet Verywell Health.
The first is avocado. Avocados are rich in fiber, which is important for lowering cholesterol levels and reducing the risk of heart disease. They also contain potassium, vitamin K, folate, copper, and magnesium. Avocados can be mashed and spread on whole-wheat bread, or paired with eggs, smoked salmon, and cottage cheese (unripened fresh cheese) to supplement protein.
Roxana Ehsani, an adjunct professor at Virginia Tech and a sports dietitian, said, "I eat avocado every day to improve my cholesterol levels." She added, "It works well in dips or dressings, and it's also great for no-bake desserts like avocado chocolate mousse."
Fish cannot be left out either. Fatty fish such as salmon, tuna, mackerel, and herring help raise levels of high-density lipoprotein (HDL), known as "good cholesterol."
Amy Braganini, a U.S. clinical dietitian, said, "I tell my patients that HDL cholesterol helps clean the arteries and prevent plaque buildup." She added, "If you brush salmon with olive oil, season it with salt and pepper, top it with lemon slices, and bake it, you can avoid a fishy smell in the house and enjoy a crispy texture."
Another food recommended by experts is kiwi. Kiwi contains both soluble and insoluble fiber, as well as a natural enzyme called actinidin, which can be expected to promote bowel movement. In particular, kiwi skin, which is usually discarded, is known to contain more fiber and antioxidants.
Susan Fischer, a U.S. clinical dietitian, said, "You can eat kiwi on its own, or slice it and have it with oatmeal, Greek yogurt, or cottage cheese." She added, "If you prefer a softer texture, I recommend gold kiwi."
The last food recommended was oatmeal. Oatmeal is rich in a soluble fiber called beta-glucan, which works to flush out bile acids and cholesterol in the gut.
Kayla Girgen, a dietitian and trainer working in the United States, said, "Eating oatmeal regularly has been shown to help lower LDL cholesterol levels." She added, "Overnight oats are the best breakfast for a busy morning when you can eat them easily. You can have them with protein powder, or add chia seeds for more dietary fiber."
Overnight oats are made by adding yogurt or soy milk to oatmeal and storing it in the refrigerator overnight before eating. For oatmeal, it is better to choose steel-cut oats or rolled oats over processed products. Steel-cut oats are whole oats cut into small pieces without processing, while rolled oats are dried oats that have been hulled and steamed.
Kayla said, "Instant oatmeal goes through many processing steps, so it digests quickly," adding, "Blood sugar levels can rise more quickly."
