Top 5 foods to fight high cholesterol levels.
Keeping cholesterol levels in check can not only prevent the risk of early death but also infuse more energy and happiness into your daily life. As we all know, cholesterol itself isn't bad, and the waxy substance aids in building cells and producing certain hormones.
Due to our modern lifestyle choices, we are accumulating too much cholesterol in our bodies because of our poor eating habits and lack of an active lifestyle. High levels of cholesterol can lead to various health risks such as heart disease, stroke, and high blood pressure, all of which can greatly impact our quality of life and even be fatal.
Remember to modify your diet to include healthy alternatives to fatty and sugary foods. This is the first step towards overall well-being and reducing your cholesterol levels. Choose heart-healthy fats such as avocados, nuts, and olive oil. Also, avoid processed foods and trans fats in order to keep your cholesterol levels in check.
Nutritionist Bhakti Arora Kapoor, in her latest Instagram post, discusses the roles of cholesterol's "heroes" and "villains" - HDL (high-density lipoprotein) and LDL (low-density lipoprotein). She explains how to increase good cholesterol while keeping the bad in check.
FOODS TO BEAT HIGH CHOLESTEROL LEVELS
1. Flaxseeds
Flaxseeds contain alpha - linolenic acid, an essential omega-3 fatty acids which been shown to lower LDL cholesterol, as well as triglycerides levels. You can add flaxseeds to your breakfast cereal, sandwich, or yoghurt. If you are fond of baking, you can add them to your cookies, muffins, and other baked goods.
2. Fish oil
Fish oil is an excellent source of omega-3 fatty acids. Regular intake of these fatty acids in the form of fish like mackerel, salmon, lake trout, sardines and halibut help in lowering the cholesterol levels and the risk of developing cardiovascular disease.
3. Garlic
Garlic contains a high concentration of allicin, a sulfur containing compound which is known for reducing total and LDL cholesterol significantly. Chew a few cloves of garlic in the morning and at bedtime regularly. Raw garlic works better than cooked ones. You can also add them to your curries for added taste and nutrition.
4. Dark leafy greens
While all vegetables are good for your heart, dark leafy greens are particularly beneficial. Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease.
5. Legumes
Legumes contain a lot of fibre, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease. Eat dal-chawal, cheela, dosa or soup to enjoy legumes.
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