Fried foods and fatty meals appeal your tastes buds but their consumption do injustice to your health by increasing the level of cholesterol in blood. Increased cholesterol hardens the arteries and the situation worsens with age leading to heart attack and stroke. Hence, it is vital to eat right kind of food that can keep your cholesterol in check.
How to reduce Cholesterol?
How to lower your cholesterol? Every health conscious seek several answers for this question and solution lies in actually eating more of certain foods. Diet changes should be the initial step for lowering high cholesterol before consuming medicines. However, alteration in diet is much better then swallowing a pill with glass of water. A handful of some “functional foods” have been beneficial in showing great impact on your cholesterol levels.
Researchers have come across certain some foods such as fatty fish, walnuts, oatmeal, and oat bran, and foods having plant sterols or stanols that help in controlling the cholesterol. Some studies also reveals that diet combining these “superfoods” may work to reduce your “bad” LDL cholesterol levels.
Besides, it is also significant to bring down the intake of bad fats and curb use of salt and high sodium foods, accompanied with restriction in drinking sugar-sweetened beverages.
Here is some cholesterol lowering foods that help in reduce the risk of heart disease:
* Fruits and Vegetables
Armed with vitamins, minerals, the healthy plant chemicals called phytochemicals, and antioxidants, vegetables help in fighting low-density lipoprotein. Cholesterol buildup across arteries and cause heart disease, heart attack, and stroke but consuming vegetables every week lends complete health benefits. Fruits are also excellent sources of healthy phytochemicals, antioxidants, and fiber.
* Opting Healthy Fats
Every fat is not bad. Individual should consume good ones as well, which are found in olive, canola, flax, walnut, peanut, and sesame oils. These oils combat internal inflammation, boost cholesterol levels and improve immune system.
* Plenty of Fiber
Barley, oatmeal, and apples are extremely good cholesterol lowering foods. They all contain soluble fiber helpful in binding cholesterol in the gastrointestinal tract and flush it out of the body. Hence, these foods should be regular part of your diet.
When consumed in moderation, walnuts, almonds, and peanuts can lower the bad cholesterol. Nuts pack healthy fats and antioxidants keeping cardiovascular system healthy. It is essential to keep close tab over the intake nuts, as they are also high in calories.
* Beans Are Good for Your Heart
Incorporate variety of beans in your daily diet, as they boost the cholesterol profile. Kidney, chick peas (garbanzos), lentils, split peas, black-eyed peas, and white beans are rich in antioxidants and fiber.
Unite these cholesterol decreasing foods with exercises to witness wonders in cholesterol levels. Focusing on diet should be the option because trip to the grocery store is affordable than a trip to the pharmacy.
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