Healthy Foods to Reduce High Cholesterol: High blood cholesterol is due to genetics and/or ingesting too much dietary cholesterol and saturated fat. In fact, saturated fat from foods plays a greater role in raising blood cholesterol levels than dietary cholesterol. Cholesterol and saturated fat are found in animal food and dairy products. So, reducing these foods is optimal for all.

To lower blood cholesterol levels, we must take heart-healthy foods, follow regular exercise and physical activity, should stop smoking, avoid or minimize alcohol intake and maintain a healthy weight. But some heart-healthy foods are not suitable for those who have an allergy to gluten (celiac disease) and for some having non-celiac gluten sensitivity (NCGS). They all require gluten-free healthy foods to reduce their high cholesterol.

Gluten is a group of proteins found in grains like wheat, barley, and rye. Both celiac disease and NCGS may lead to intestinal damage and cause symptoms like diarrhea, gas, and bloating. Celiac is an autoimmune condition linked to other serious health effects, such as anemia, stunted growth, and neurological effects. These conditions are considered forms of gluten intolerance

Wheat allergy can be a specific medical condition, which refers to an allergic reaction to wheat proteins, the symptoms of which may be life-threatening. This condition is treated with a wheat-free diet, not necessarily a gluten-free diet.

Also Read: 15 Cholesterol-Lowering Healthy Foods You Should Try

Gluten-Free 7 Healthy Foods to Reduce High Cholesterol

1. Fruits and vegetables

Fruits and vegetables are naturally gluten-free. However certain products, such as battered vegetables and candy-coated fruit, may contain gluten. Some of the options are apples, avocados, berries, bananas, citrus fruits, plums, peaches, spinach, kale, onions, sweet potatoes, broccoli, cauliflower, carrots, peppers, butternut squash, zucchini, Brussels sprouts and mushrooms.

2. Legumes

Beans and lentils are gluten-free.  They are commonly used to make pasta alternatives and other gluten-free products. They include red lentils, black beans, chickpeas, kidney beans and peas.

3. Gluten-free grains and grain products

The fiber and phytochemicals in whole grains can help reduce cholesterol levels. Some of the grains which are gluten-free include- quinoa, buckwheat, millet, oats, amaranth, corn, brown rice and gluten-free bread, crackers, and other baked goods made from these grains. To reduce the risk of cross-contamination, be sure to only buy products that have been

certified gluten-free. It is best to choose natural forms of these foods and not gluten-free grain products that are highly processed.

4. Animal proteins

The natural gluten-free animal proteins are- eggs, poultry, fish and shellfish, yogurt and cheese.

5. Nuts and seeds

Nuts and seeds are gluten-free and provide a nutrient-rich source of fat. They can be made into gluten-free flour. Good choices of nuts, seeds, and their butter include pumpkin seeds, sunflower seeds, almonds, cashews, walnuts, hazelnuts, pistachios, almond butter and peanut butter.

6. Certain seasonings and condiments

The following seasonings and condiments are safe for those following gluten-free diets like apple cider vinegar, fresh herbs such as basil, rosemary and cilantro, most salsas, mustard and hummus.

7. Healthy fats and oils

The gluten-free sources of healthy fat are yogurt, cheese, olive oil, avocado oil, nuts seeds and nut butter, avocado, and unsweetened coconut.

In brief, foods that are safe to eat if one has a gluten intolerance include nuts, seeds, vegetables, fruits, fish, poultry, dairy products, gluten-free grains, and legumes.