One of the areas of heart health that is most frequently misunderstood is cholesterol. Eating lots of processed foods and meat can significantly raise your level of bad cholesterol thereby putting you in grave danger of heart problems....CONTINUE READING
However, rigorous adherence to a low-cholesterol diet and avoidance of all fats is not the solution when it comes to naturally lowering high cholesterol.
It’s not necessary to avoid all foods that contain cholesterol, including dairy products like cheese and eggs. Everything comes down to moderation and balance_eating a variety of nutrient-dense meals that battle inflammation and get to the root of the issue.
According to WebMD, the following things can flush out harmful cholesterol from the body
1. Nuts.
Studies show that other nuts, such as almonds, peanuts, and walnuts, are also heart-healthy diets because they contain plant-based omega-3 fatty acids, a form of polyunsaturated fat linked to heart health. When ingested regularly, two ounces of nuts can lower LDL cholesterol by roughly 5%.
Additionally present in nuts, calcium, magnesium, and potassium may lower blood pressure and minimise the risk of heart disease. Nuts also have phytosterols in them. These plant compounds, which structurally resemble cholesterol, reduce cholesterol by obstructing its absorption in your intestines.
2. Beans.
Soluble fibre is particularly abundant in beans. As soluble fibre creates a gel in the intestines to obstruct the absorption of fat and cholesterol, it lowers levels of total and low-density lipoprotein (LDL, the “bad” sort) cholesterol.
You feel fuller after eating for a longer period of time because they also take a while for the body to digest. Daily consumption of cooked beans is linked to lower “bad” low-density lipoprotein (LDL) cholesterol levels.
3. Oats and barley.
Due to their high content of “beta glucan,” a soluble fibre, oats and barley are particularly remarkable. Soluble fibre may reduce how much cholesterol is taken into your body. If you take in five to ten grammes or more of soluble fibre each day, your LDL cholesterol falls.
Per serving, oat or oat bran-based breakfast cereal has 3 to 4 grammes of fibre. By including fruit, such as berries or bananas, you can boost the quantity of fibre in your diet.
4. Raspberries.
Raspberries have a candy-like taste, but they also pack a powerful health punch by lowering LDL cholesterol and increasing HDL.
High concentrations of naturally occurring antioxidants termed polyphenol, the substances that give berries their vibrant colour, are thought by researchers to be the source of these beneficial effects.
