Have you ever had those days where you get scared about your health? It is entirely normal! Health can become tricky sometimes, it’s hard to understand what will affect you in what way. One of the most common concerns when it comes to health is Cholesterol, But is cholesterol?
Cholesterol is a waxy substance. It’s not inherently “bad.” Your body needs it to build cells and make vitamins and other hormones. But too much cholesterol can pose a problem.
Cholesterol comes from two sources. Your liver makes all the cholesterol you need. The remainder of the cholesterol in your body comes from foods from animals. For example, meat, poultry and dairy products all contain dietary cholesterol.
Those same foods are high in saturated and trans fats. These fats cause your liver to make more cholesterol than it otherwise would. For some people, this added production means they go from an average cholesterol level to one that’s unhealthy.
So how can you bring your cholesterol to a healthy level? Here are some foods to lower bad cholesterol-
1- Oats and grains
Oats and grains are a great source of soluble fiber. A good way to start your day is having a bowl of oatmeal or oat bran muffins. “Oats are very versatile,” says Zumpano. “They can also be ground up to make oat flour and used to replace traditional white flour to increase fiber.” Experiment with different grains like quinoa, barley, buckwheat, rye and millet, or use more mainstream grains such as brown or wild rice as a side dish.
Another food to help lower cholesterol is soluble fiber in legumes, which include dried beans like kidney beans or black beans, lentils and split peas. Legumes are hugh in protein as well so it is a great way to fil up yourself. Hence they can be a great replacement for meat too!
Avocados are an exceptionally nutrient-dense fruit. They have monosaturated fats and fiber, both of which lowers your bad LDL. It can be eaten on toals, as a dip or in a wrap as well. There are many clinical studies to prove this connection between avocados and LDL which show that it can help lower it substantially.
4- Fatty Fish
Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids. Omega-3s bolster heart health by increasing “good” HDL cholesterol and lowering inflammation and stroke risk.
In one large, 25-year study in adults, those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low “good” HDL levels.
Fish has been a part of Indian diet for a long time and hence easy to source.
5- Fruits and Berries
Fruit is an excellent addition to a heart-healthy diet for several reasons. Many fruits are have plenty of double fibers which lowers LDL. One kind of soluble fiber called pectin lowers cholesterol by up to 10%. It’s found in fruits including apples, grapes, citrus fruits and strawberries.
Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Along with things to eat to lower cholesterol, you should also maintain a healthy body by creating a workout plan that works for you. Regularly exercising has a huge impact on you cholesterol and the heart as a whole. It will also help your body age better and healthier. Stay healthy!