How to bring down cholesterol level naturally

01/7 Foods to lower cholesterol level

Cholesterol is a wax-like substance found in blood and builds healthy cells in your body. However, if cholesterol increases, it can cause various heart diseases. When your cholesterol rises, the arteries cause a restriction in the blood flow which is the root cause of all the coronary heart diseases. One of the major reasons for rising cholesterol issues is – bad eating habits and unhealthy lifestyle. However, in order to decrease cholesterol naturally, there are various foods that can help you. It is important that one limits junk and fatty foods.

Diet does play an important role in lowering the cholesterol level in one’s body. A person with high cholesterol needs to avoid foods like baked goods, dairy products, meats, deep-fried and processed food. Eating a healthy diet consisting of oats, barley nuts, low-fat protein and whole grains can limit the cholesterol intake in the body and thus should be consumed on a regular basis.

Here are some of the easiest options to chose from in order to lower your cholesterol…

02/7 Whole grains

These are rich sources of fibre and other vital nutrients, which help regulate blood pressure and maintain a healthy heart. Avoid white, refined products low in nutrition and bad for overall health and the heart.

03/7Low-fat protein

Lean meat, skinless chicken, fish, low-fat dairy items and eggs comprise some of the best protein sources. For example, some fish are rich sources of omega-3 fatty acids that lower blood fats termed triglycerides. Walnuts and soya beans are also good sources. Coming to eggs, while being good sources of Omega-3 fatty acids, the latest research indicates they do not impact cholesterol levels.

04/7 Fruit and vegetables

Fruit and vegetables are also high in fibre, and some types of fibre can help to lower your cholesterol. Fibre helps block some cholesterol from being absorbed from the intestines into the bloodstream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies’ fingers), broccoli, apples, strawberries and prunes are also good options. Fresh, seasonal varieties are always best rather than canned or non-seasonal ones.

05/7 Nuts

Nuts are good sources of unsaturated fats and lower in saturated fats, a mix which can help to keep your cholesterol in check. They contain fibre which can help block some cholesterol being absorbed into the bloodstream from the gut. Plus, protein, vitamin E, magnesium, potassium, natural plant sterols and other plant nutrients which help keep your body healthy. They’re also filling, so you’re less likely to snack on other things.

06/7 Oats and barley

Oats and barley are grains which are rich in a type of fibre called beta-glucan – 3g of beta-glucan daily, as part of a healthy diet and lifestyle, can help to lower cholesterol. When you eat beta-glucan, it forms a gel which binds to cholesterol-rich bile acids in the intestines. This helps limit the amount of cholesterol that is absorbed from the gut into your blood. Your liver has to take more cholesterol out of your blood to make more bile, which also lowers your blood cholesterol.

07/7 Healthy oils

Olive oil and Mustard oils are some of the healthiest forms of oils that have unsaturated fat and helps in lowering cholesterol. Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat. The key to reducing cholesterol levels is curbing intake unhealthy fats. Consume less butter, cheese and saturated or refined oils. Avoid hydrogenated oils. Instead, choose foods rich in Omega-3 fatty acids such as fish and flaxseeds.

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Source: https://timesofindia.indiatimes.com/life-style/food-news/how-to-bring-down-cholesterol-level-naturally/photostory/76480651.cms