How to manage high cholesterol during winter? Know which foods help lower bad LDL and which ones to avoid for better heart health naturally.
As the temperature drops, the food habits and way of life of many individuals change. Comfort foods, low exercise and festive foods can influence cholesterol levels particularly bad LDL cholesterol. Managing cholesterol during winter is necessary towards maintaining a healthy heart to avoid long-term complications. Here is a simple list of the types of food to consume and avoid when it is colder outside.
Why Cholesterol Levels Rise in Winter?
During winter, women are not as active and which may slow their metabolism and increase bad cholesterol. Cold weather also constricts blood vessels thereby making the body have a difficult time processing fats.
High Cholesterol: Foods to Eat
Here are some of the healthy foods to consume to manage high cholesterol naturally:
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Oats and Whole Grains
Kickstart your day with warm oats. It has soluble fibre which lowers the LDL cholesterol levels. Brown rice, barley and quinoa are also excellent whole grains to have in order to watch your cholesterol.
Seasonal Fruits and Vegetables
Fruits that contain antioxidants and fibre that are found during winter such as apples, oranges, guavas and berries. Spinach, kale and mustard greens are all leafy greens that are good for heart health and the overall cholesterol levels.
Nuts and Seeds
Healthy fats include almonds, walnuts, chia seeds, and flaxseeds which increase healthy triglycerides that are good HDL cholesterol but decrease unhealthy LDL. Very little per day is sufficient to get the benefits without excess calories.
Fatty Fish
Salmon, mackerel and sardines are good sources of omega-3 fatty acids. These are healthy fats that reduce triglycerides and enhance heart health.
Herbal Drinks
Rather than sweet drinks take a drink of the green tea or some herbal infusion. They have antioxidants to reduce the amount of cholesterol naturally.
High Cholesterol: Foods to Avoid
Here are some of the foods you should avoid to prevent bad LDL cholesterol:
Fried Foods
Avoid deep-frying snacks, fast food, and processed foods. These foods raise unhealthy cholesterol and obstruct the arteries in the long run.
Red and Processed Meat
Restrict red meat and processed meat such as sausages and bacon. They contain a lot of saturated fat that has the potential of increasing the LDL cholesterol levels.
Dairy Products
Butter, cream, cheese and full-fat milk may add to accumulation of cholesterol. Substitute them with low-fat or plant-based products.
Sugary Foods and Drinks
Sugar in excess amounts will cause weight gain and indirectly increase bad cholesterol levels. Avoid sweets, desserts, and sweet drinks during winter celebrations.
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Fibre, healthy fats, and seasonal foods can help manage cholesterol level naturally and keeop your heart healthy during winters.