There are certain fears in our lives which are uncontrollable, one such fear is the fear of death due to some grave ailment or disease. When a person suffers from any prolonged or life-threatening disease, the fear of losing life keeps on striking at the back of his/her mind.
No one will think that one day I may die due to an accident or something but when someone gets tested positive for any ailment, these fears keep threatening him.
Did you know, high cholesterol is the prime reason behind various heart-related diseases such as strokes. There are many reasons which cause a rise in blood cholesterol levels and one of them is your diet. When you continue to eat foods that are unhealthy, you may be at a higher risk of developing such fatal diseases.
Cholesterol is a silent killer, in the beginning, you may not even come to know that you are dealing with it but, the issue would only come into consideration once it gets too late. Therefore, it is always better to take preventive measures beforehand and resist the occurrence of such ailments.
This article will help you in dealing with the issues related to high cholesterol levels via your diet by introducing to you the best foods to eat which can help in lowering cholesterol levels.
Legumes or pulses, falls under the category of plant-based foods which include peas, lentils, and beans.
These foods deliver a rich source of protein, minerals, and fibre so if you switch to such a group of foods instead of refined and processed grains and meat you can prevent yourself from certain heart diseases.
According to one of the studies, it was shown that consuming ½ cup of legumes daily can help in lowering bad cholesterol levels to an average of 6.6mg/ld in comparison to not eating them on a regular basis.
Nuts are not just tasty but also full of nutrients. Almonds and walnuts are considered great for the reduction of bad cholesterol levels. These nuts have high amounts of monounsaturated fats and provide a good source of phytosterols.
Phytosterols help in lowering the cholesterol levels by its ability to absorb bad cholesterol in the intestines. Walnuts have good amounts of various fatty acids which are linked with heart health.
Whereas, almonds have plenty of amino acids like L-arginine which helps in nitrate production in the body to maintain blood pressure. Consuming nuts regularly can lower the risk of heart diseases by 28%.
There is a mammoth of benefits which are derived from fruits. Fruits play a vital role in maintaining heart health due to being high in fibre which helps in cholesterol reduction by preventing your liver from producing cholesterol.
Fruits such as grapes, apples, and citrus ones contain soluble fibre pectin which helps in reducing cholesterol up to 10%. Besides, fruits like berries help in increase of good cholesterol in the body while reducing the formation of bad cholesterol, therefore, preventing various heart-related diseases due to their anti-inflammatory properties and antioxidants.
As per one of the researches it was found that having 3 servings of whole grains a day can help in the reduction of heart-related diseases by almost 20%. Whole grains provide a brilliant source of minerals, fibre, vitamins and plant compounds as compared to refined grains as in whole grains the entire grain parts are intact.
Oats and barley are considered the best when it comes to heart health as they contain a soluble fibre called beta-glucan which helps in lowering cholesterol by 5%.
How good it feels to know that tempting foods like cocoa and dark chocolate can help in managing cholesterol levels! According to one of the studies, it was conducted that having cocoa drink twice a day for one month can help in lowering the bad cholesterol levels while increasing the good cholesterol and reducing the blood pressure due to its oxidation in blood.
So, make sure to include a cocoa drink or dark chocolate with cocoa content of 75-80% or more in your diet!
Vegetables play an important role in maintaining heart health. They supply antioxidants and fibre to the body while being less on calories, which is vital for the healthy functioning of the heart and other organs.
Veggies like eggplant, okra, potatoes and carrots, etc are high in pectin, a fibre that helps in reducing cholesterol.
Additionally, veggies also provide a wide range of plant-based compounds that helps in preventing certain heart-related issues.
Soybeans are known to prove extreme health benefits. According to one of the recent studies, it was concluded that soybeans can be advantageous for heart health.
Soy helps in the reduction of bad and overall cholesterol while increasing the good cholesterol in the body, especially in the case of those who have high cholesterol levels.
It’s a piece of good news for tea lovers! Tea is composed of compounds that help in maintaining heart health. While we all know that green tea is considered extremely healthy due to being flooded with antioxidants, black and white tea also possess similar properties.
Tea contains Catechins compound which helps in nitric acid activation which is essential for regulating blood pressure while the other essential compound called Quercetin is also found in tea which might be helpful in improving the functioning of blood vessels and reducing inflammation.
Garlic not just makes food tasty but also inherits several health benefits. It consists of a plant compound called allicin which helps in lowering the blood pressure while this compound might also be helpful in reducing bad cholesterol levels.
Although to achieve these benefits, a large amount of garlic is required to be consumed therefore it is suggested to opt for its aged supplements which are even more effective.
Fishes like mackerel and salmon deliver a great source of omega 3 fatty acids, these fatty acids from fatty fishes help in elevating heart health by lifting the good cholesterol levels and reducing the inflammation and risk of heart stroke.
According to one large study, those who ate steamed or nonfried fish regularly were less likely to have high blood pressure levels and 27% less risk of getting stokes. But don’t forget that these benefits mostly depend upon the way you prepare fish, it should be either steamed or baked.
Worried about increasing blood cholesterol levels? Well, stop worrying and start focusing on your diet! This article presents you with some amazing food options to opt for when dealing with high cholesterol levels and to prevent the risk of life-threatening diseases such as high blood pressure and other heart-related ailments.
So just start adding these foods to your regular diet and witness the change yourself. Additionally, do maintain a daily exercise routine to get quick and fast results!