Are your cholesterol levels elevated according to your blood test results? Are you looking for a way to reduce them through diet? Do not be concerned. In this post, I’ll show you how to lower your cholesterol levels by eating certain foods....CONTINUE READING
To lower cholesterol levels and become in shape, it’s critical that you adjust your present lifestyle, get active, and eat healthy meals. Cholesterol levels that are in the normal range reduce the risk of heart disease and obesity. Obesity is a chronic condition characterised by an excess of body fat.
According to Healthline, the following foods can help flush bad cholesterol from the body
1. Legumes.
Legumes are another name for pulses. Plant foods such as lentils, chickpeas, alfalfa, and beans are included. These high-protein, fibre, and mineral-rich foods are also low in fat, making them one of the best foods for lowering cholesterol.
We can lower LDL cholesterol levels and lower our risk of heart disease by including refined grains and legumes in our diet. Consuming pulses has the extra benefit of aiding weight loss and promoting good overall health. According to studies, consuming half a cup of pulses each day lowers LDL levels by an average of 6.6 mg.
2. Avocados.
Concerned about what to eat or which foods to avoid in order to lower cholesterol? Avocados should be consumed without hesitation.
Avocados are high in vitamins, minerals, monounsaturated fats, and fibre. The latter two nutrients are responsible for lowering LDL cholesterol and triglyceride levels while increasing HDL levels in a healthy way. As a result, avocados must be included in the list of cholesterol-lowering foods in Nigeria.
3. Nuts.
Nuts are another excellent source of nutrient-dense foods. Due to their high monounsaturated fat, protein, and mineral content, almonds and walnuts rank first among all nuts in India when it comes to meals that decrease cholesterol.
Furthermore, nuts in general are high in plant-based omega-3 fatty acids (a form of polyunsaturated fat) that support heart and overall health. Second, they are high in the nutrient L-arginine (an amino acid that aids in the production of nitric oxide), which helps to control blood pressure.
4. Fatty fish.
Fatty fish like mackerel, tuna, and salmon are abundant in omega 3 fatty acids, making them a great source of cholesterol-lowering nutrients. Fish increases HDL cholesterol levels in the body, while omega-3 fatty acids lower LDL and triglyceride levels in the bloodstream, promoting a healthy heart.
5. Whole grains.
By lowering cholesterol levels, whole grains assist to reduce the risk of heart disease. Whole grains are high in vitamins, minerals, and soluble fibre, making them a great cholesterol-lowering food. All grains are excellent for your heart, but oats and barley are particularly beneficial. Beta-glucan fibre, found in oats and barley, aids in cholesterol reduction.
6. Dark chocolate.
Dark chocolates are primarily made up of cocoa. Dark chocolate and cocoa as cholesterol-lowering meals may appear too good to be true. However, research shows that flavonoids included in dark chocolate and cocoa efficiently cut LDL cholesterol, blood pressure, and raise HDL cholesterol levels. They also work to protect your blood’s LDL levels from oxidation, which helps to build a healthier heart.
7. Fruits.
Fruits are an excellent source of a variety of nutrients. Apples, grapes, strawberries, and citrus fruits are abundant in antioxidants and soluble fibre (pectin, for example, is thought to reduce LDL levels by up to 10%).
8. Vegetables.
Vegetables are an excellent food for lowering cholesterol in India because they are a necessary element of every Indian’s diet. Vegetables are high in fibre, antioxidants, and plant-derived substances while also being low in calories.
9. Virgin Olive Oil.
Saturated fat intake should be kept below 20g for women and 30g for males, respectively, to maintain low cholesterol. Furthermore, it is critical to replace this saturated fat with unsaturated fats found in olive, sunflower, corn, and other vegetables, as well as nut and seed oils in small amounts. As a result, extra virgin olive oil is a fantastic cholesterol-lowering food.
10. Soy Foods.
Soy is a cholesterol-lowering food. It lowers LDL and total cholesterol levels while raising HDL levels. On persons with very high cholesterol levels, the effect of soy diet on cholesterol reduction appears to be the most beneficial. Eating soy foods, soy desserts, soy meat alternatives, and soy byproducts like tofu or soy milk can help lower cholesterol and encourage weight loss, resulting in a healthy heart and body.
