7 foods to reduce cholesterol levels
In the past few years, the market has been flooded with a range of products that promise to keep your cholesterol levels in check. But if you eat right every day, you won’t have to rely on these products.
How food impacts your cholesterol levels?
Cholesterol is a waxy substance, which is found in all the cells of the body. The LDL (low-density lipoprotein) is the bad cholesterol, while HDL (high-density lipoprotein) is the good cholesterol. LDL is the bad cholesterol that can lead to plaque buildup in the blood vessels. It increases one’s risk of heart attack and stroke. HDL, the good cholesterol helps in removing the excess LDL from one’s body.
What you eat impacts your cholesterol levels in a big way. Excessive consumption of high-fat animal foods like eggs, meat and dairy products can raise one’s cholesterol. Thus, it is the need of the hour to include a lot of fibre in your diet like vegetables, fruits, beans and oats.
Exercising daily, not smoking and maintaining an optimum weight can do few other things that can help in managing cholesterol levels. Also, saying no to desserts, processed fast foods and junk foods can also help.
Here are 7 simple foods that can help lower your cholesterol levels:
Oats have soluble fibre, known as beta-glucan which helps in lowering cholesterol.
Beans too are packed with soluble fibre that helps in reducing LDL cholesterol.
Low in calories, high in soluble fibre, bhindi is everyone’s favourite. Having bhindi helps in maintaining cholesterol levels.
Nuts have healthy fats, which are good for our heart. Almonds, peanuts and walnuts especially work wonders for your heart health. Apart from cholesterol, they can also help in lowering your triglyceride levels.
All legumes are rich in plant-based proteins and soluble fibres. Try to include varieties like chickpeas in your diet to lower cholesterol levels.
Soy and tofu milk is high in fibre and protein and thus helps in keeping the cholesterol levels under check.
Fish including salmon, sardines and mackerel are rich in omega-3 fatty acids and thus are great for your heart health.