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Keeping cholesterol levels under control can not only help you avoid the risk of early death, but also bring more energy and happiness to your daily life. As we all know that cholesterol itself is not bad and the waxy substance helps in the formation of cells and the production of certain hormones. However, due to our modern lifestyle choices, we are accumulating too much of it in our bodies due to our poor eating habits and lack of active lifestyle. High cholesterol levels in the body can wreak havoc, causing us to have risk factors like heart disease, stroke, high blood pressure, all of which can affect our quality of life and may even prove fatal. . (Also Read | Morning Superfoods: 7 Amazing Dry Fruits, Seeds and Nuts to Lower Cholesterol)
Modifying your diet to include healthy alternatives to fatty and sugary foods is the first step toward overall wellness and lowering your cholesterol levels. From choosing heart-healthy fats like avocado, nuts and olive oil to staying away from processed foods and trans fats, there are a few things one can do to keep cholesterol levels under control.
Nutritionist Bhakti Arora Kapoor, in her latest Instagram post, talks about the heroes and villains of cholesterol – HDL (high-density lipoprotein) and LDL (low-density lipoprotein) and how one can choose the good while keeping the bad at bay. Can promote.
How to Choose Cholesterol-Friendly Foods?
“It’s all about the foods we choose! Opt for heart-healthy fats found in avocados, nuts and olive oil to raise HDL levels. Fiber-rich foods like fruits, vegetables and whole grains also help lower LDL “And don’t forget the power of omega-3 fatty acids from sources like salmon and chia seeds to further improve your cholesterol profile,” says Kapoor.
Kapoor says processed foods, saturated fats and trans fats can increase your cholesterol levels.
“You’ve got both bad cholesterol (low-density lipoprotein or LDL) and good cholesterol (high-density lipoprotein or HDL) and those levels can fluctuate depending on what you eat. There’s no single food that Which will help lower your cholesterol and it’s important to pay attention to the quality of your overall diet. A diet rich in plant foods like vegetables, fruits, legumes, whole grains, nuts and seeds can help manage your cholesterol and protect your heart. Will help reduce the risk of diseases,” says the nutritionist.
Camphor makes the list of foods that can reduce cholesterol levels.
Foods to Beat High Cholesterol Levels
1, flax seeds
Flax seeds contain alpha-linolenic acid, an essential omega-3 fatty acid that reduces levels of LDL cholesterol, as well as triglycerides. You can add flax seeds to your breakfast cereals, sandwiches or yogurt. 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 consumption of these fatty acids in the form of fish such as mackerel, salmon, lake trout, sardines and halibut helps lower cholesterol levels and reduce the risk of developing heart disease.
3. Garlic
Garlic contains a high concentration of allicin, a sulfur-containing compound known to significantly reduce total and LDL cholesterol. Chew a few cloves of garlic regularly in the morning and before sleeping at night. Raw garlic works better than cooked garlic. You can also add them to your curries for added flavor and nutrition.
4. Dark leafy greens
Although all vegetables are good for your heart, dark leafy vegetables are especially beneficial. Dark leafy vegetables, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease.
5. Beans
Beans contain plenty of fiber, minerals and protein. Replacing some of the refined grains and processed meats in your diet with legumes may reduce your risk of heart disease. To enjoy legumes, eat dal-rice, cheela, dosa or soup.
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