High Cholesterol Lowering Diet Tips: 7 Everyday Foods That Lower Bad Cholesterol Naturally Most Are Already in Your Kitchen! Are You Eating These Heart-Healthy Staples Daily?
High Cholesterol Control Tips: Unhealthy lifestyle choices are one of the many determining factors when it comes to health and the diseases that surround it. An acute lack of awareness and the casual attitude towards our daily routine, especially the diet that we follow, has led to a pandemic of silent health conditions (that are being normalised despite their grave consequences).
Considering this narrative, cholesterol is certainly at the forefront of neglect despite how it affects the health of the heart and causes other serious health issues. This has been normalized in India more than anywhere due to our inability to reduce deep-fried food and the inability to resort to better substitutes for cooking oil due to their high prices and other reasons. But maintaining cholesterol isn’t that expensive, with some common foods, we can effectively control bad cholesterol and here are 7 of them.
What Is Cholesterol: What Happens When LDL Levels Is Too High?
Cholesterol is a waxy, fat-like substance that is commonly found in all cells of your body. It’s vital and needed for building healthy cells, producing hormones, and digesting food, and a human’s body naturally produces it.
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Cholesterol moves through the body by entering the bloodstream within lipoprotein particles, which are a combination of fat and protein. Their Common types, which are known, are HDL (high-density lipoprotein), LDL (low-density lipoprotein), and VLDL (very-low-density lipoprotein.
How To Lower Bad Cholesterol Naturally: Try These 7 Foods!
There are mainly two types of cholesterol: Good cholesterol, also known as HDL – (that the body uses for the betterment of the body), and Bad Cholesterol, also known as LDL – low-density lipoprotein levels. Excessive LDL can lead to plaque buildup in arteries, potentially causing heart disease. On the other hand, HDL high-density lipoprotein on the other side is called a good cholesterol as the HDL is known to help in removing cholesterol from the body by carrying it back to the liver.
If you are worried about your cholesterol levels, make sure to include these 7 foods to your diet:
Oatmeal And Other Whole Grains
One of the most common ingredients is oatmeal. Oat bran, and other whole grains like brown rice and quinoa which are high in soluble fiber, help to lower LDL cholesterol (the “bad” cholesterol) by binding to cholesterol and preventing it from being absorbed into the bloodstream.
Fatty Fish
This is the most commonly found food item in the tropical and subtropical regions. Fish like salmon, mackerel, and sardines are known to be rich in omega-3 fatty acids, that help in reducing triglycerides (a type of fat in the blood) and may also help raise HDL cholesterol (the “good” cholesterol).
Handful of Nuts Daily
Lowering cholesterol isn’t that boring when you have nuts as its cure, almonds, walnuts, and other nuts are known to have healthy fats and fiber, which can help in the improvement of blood cholesterol levels by reducing the risk of cardiovascular disease.
Legumes
Every Indian kitchen has beans, lentils, and chickpeas are some of the most excellent sources of soluble fiber, which promotes the lowering of LDL cholesterol.
Fruits And Vegetables
Not just beans or legumes but other vegetarian items like fruits and vegetables that include berries, apples, oranges, and other fruits and vegetables are good sources of fiber and antioxidants, which play a pivotal role in lowering cholesterol and improving overall heart health.
Avocados
Avocados are known to be a really good source of monounsaturated fats, which promote lowering LDL cholesterol and increasing HDL cholesterol.
Dark Chocolate
Last but certainly not least, dark chocolates not only help with depression but they contain antioxidants and flavonoids, which can potentially help you improve blood cholesterol levels and lower the risk of heart disease.
These foods can certainly help you in management, but along with them, you should also prioritise regular cholesterol checkups and even have medications if advised by the doctor. With the right diagnosis and diet, this or any health condition can be well managed.
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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information on managing high cholesterol levels naturally at home. TheHealthSite.com does not claim responsibility for this information.