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In modern times, the deadly combination of unhealthy diet, sedentary lifestyle and stress can affect our body in innumerable ways. High cholesterol is a chronic health problem that is on the rise in India. Cholesterol, a waxy substance made by the body, helps perform vital functions ranging from making hormones and producing vitamin D. While a healthy amount of cholesterol is needed for the smooth functioning of the body, too much of it can cause plaque accumulation in the arteries and increases the risk of heart disease and stroke. (Also read: 7 morning foods to reduce uric acid levels, prevent arthritis and kidney problems)
High cholesterol can be caused by genetic risk, lack of physical activity, and poor dietary choices. Fast food and ready-to-eat foods are fast becoming the preferred choice of people who do not get time to cook healthy food due to time constraints. However, these foods are high in fat and sugar which can increase the risk of high cholesterol and heart disease.
To prevent cholesterol from increasing, it is important to focus on high-fiber foods and foods that help reduce cholesterol from the body. Some dried fruits, seeds and nuts are effective in reducing cholesterol because they are high in fiber and protein which help keep you full and prevent cravings.
In an interview with HT Digital, Kashika Bhatia, clinical nutritionist and founder of NutriGuide Clinic, shared a list of morning meals.
1. Almonds
Rich in essential oils, antioxidants and Vitamin E, almonds are one of the best dry fruits in the world. Many people like to eat them roasted or raw. Apart from maintaining healthy, glowing skin, almonds can also help in heart health. If almonds are eaten soaked and peeled, it is believed to provide additional health benefits. To achieve this they need to be immersed in clean water for six to eight hours or overnight.
2. Walnut
Walnuts cure constipation and cough and also improve your mental clarity. This dried fruit is incredibly high in protein, vitamins, minerals and omega-3 fatty acids. The high content of beneficial fatty acids in walnuts may also aid in weight loss. Therefore, including this dry fruit in your regular diet can help a person stay healthy. However, the best way to ingest it is to soak it in milk or clean water as it can also help in reducing stress levels.
3. Chia seeds
One of the best plant-based sources of omega-3 fatty acids, which are essential for heart health, brain function and reduction of inflammation, is chia seeds. Due to their low glycemic index, chia seeds do not significantly raise blood sugar levels. This property may help people who are trying to control their blood sugar levels or who have diabetes.
4. Oats
If you are looking for a natural way to reduce your bad cholesterol without taking medicines, then muesli is a great option for you. One type of soluble fiber that may help lower cholesterol levels is beta-glucan, which is found in good amounts in oats.
5. Hazelnut
Hazelnuts are rich in omega-3 fatty acids and antioxidants that protect the body from oxidative stress, which can increase high blood pressure. They are rich in phenolic chemicals, which reduce inflammation and cholesterol and support heart health.
6. Raisins
Raisins, used in preparing both sweet and savory foods, are made from dehydrated grapes. They are beneficial for health, aid digestion and reduce acidity.
7. Dates
These can be eaten alone or added to a variety of delicious meals. The dried fruit, apart from treating anemia, is said to provide relief from constipation due to its high vitamins, proteins, minerals and natural sugar content.
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