5 foods to reduce bad cholesterol levels
01/6 How to reduce bad cholesterol levels?
Over time, having high cholesterol can cause a multitude of health problems, including heart attacks and strokes. If the level of LDL cholesterol in your blood becomes too high, low-density lipoprotein (LDL), often known as “bad” cholesterol, can build up in the walls of your arteries and cause plaque. If one of these plaques’ ruptures, a blood clot may form, blocking blood flow and causing a heart attack or stroke. Bad cholesterol is primarily caused by poor and imbalanced nutrition, obesity, inactivity or sedentary lifestyle, smoking, diabetes, and bingeing on junk food. Making dietary changes along with moderate to high amount of activity helps to control cholesterol. Here are 5 foods that you must include in diet to reduce bad cholesterol levels.
A source of soluble fibre is oats. The amount of cholesterol absorbed into your system might be decreased by soluble fibre. Your LDL cholesterol drops if you consume five to ten grammes or more of soluble fibre per day. A breakfast cereal with oats or oat bran has 3 to 4 gms of fibre per serving. You can increase the amount of fibre in your diet by adding fruit, like berries or bananas.
03/6 Whey Protein
When preparing paneer, the water that is ideally left over after the milk has curdled is known as whey protein. When taken as a supplement, whey protein lowers blood pressure and both LDL and total cholesterol. For vegans, it is also a fantastic source of protein. Soy or plant proteins are options for vegans.
Beans are an excellent source of soluble fibre. You feel satisfied after a meal for a longer period of time because they take a while for the body to digest. Add beans to your diet, such as black-eyed beans, kidney beans, and lentils, to maintain a healthy heart and reduce cholesterol.
05/6 Fatty fish and Omega-3 Fatty acids
Omega-3 fatty acids, which are abundant in fatty fish, help lower blood pressure and lower the risk of blood clots. Although omega-3 fatty acids don’t directly influence LDL cholesterol levels, they do have significant heart-health benefits. Salmon, tuna, mackerel, and trout are the fish having the highest concentrations of omega-3. Omega-3 fatty acids are also found in trace levels in foods including canola oil, flaxseed, and walnuts. Omega-3 supplements might be chosen as well for additional advantages.
Soluble fibre, which is abundant in many different types of fruit, lowers cholesterol levels. Pectin is a particular type of soluble fibre that can reduce cholesterol by up to 10%. Apples, grapes, citrus fruits, strawberries, and other foods contain it. Due to their antioxidant and anti-inflammatory properties, these fruits also contain bioactive substances that aid in the prevention of heart disease and other chronic diseases. These fruits lower the harmful cholesterol when consumed.By Rohit Shelatkar, VP at Vitabiotics, Fitness & Nutrition Expert