The body needs cholesterol to build healthy cells High cholesterol levels In the blood, it can increase the risk of serious health conditions such as heart disease. In this report, we learn regarding 5 foods that must be eaten to prevent high levels of cholesterol in the blood, according to the “Times of India” website.
There are two main types of cholesterol – low-density lipoprotein (LDL)LDL) which is bad cholesterol, the other is high-density lipoprotein (HDL)HDL), which is the good cholesterol.
High cholesterol can cause fatty deposits to form in the blood vessels. If proper steps are not taken, these deposits will grow and can block blood flow in the arteries. Sometimes, these deposits can form a clot that causes a heart attack or stroke.
High cholesterol can be hereditary, but it’s usually due to unhealthy lifestyle choices.
The role of food in lowering cholesterol
Your diet has a powerful effect on your cholesterol levels. If you want to lower your LDL cholesterol (LDLNaturally, you need to incorporate a variety of healthy and nutritious foods into your daily diet and prevent yourself from buying, storing or eating packaged and processed foods.
This natural way to lower cholesterol is healthy, unlike taking medications, it avoids the risks of any side effects. Here are some foods that you should add to your daily diet, and even better, by replacing the unhealthy unhealthy items from your diet.
Oats and barley
Whole grains like oats and barley are rich in a type of soluble fiber called beta-glucan that reduces the amount of cholesterol your body absorbs.
A review of 45 studies found that eating three servings of whole grains per day was associated with a 20% lower risk of heart disease and stroke. It gets better if you increase the amount to seven servings of whole grains per day.
You can make a healthy breakfast out of oatmeal for a healthy start to your morning, and you can even include vitamin-rich fruits and berries to boost flavor and nutritional value.
Walnuts
Nuts, such as almonds and walnuts, can be included in your daily diet as a morning snack or evening snack. They are packed with nutrients and rich in monounsaturated and polyunsaturated fats which are great for heart health and blood pressure regulation.
Regular consumption of nuts can reduce bad cholesterol by regarding 5%. Eating a daily serving of nuts is associated with a 28% lower risk of heart disease.
avocado
Avocados have this cholesterol-lowering effect because they are a rich source of monounsaturated fats and fiber.
According to research, people who are overweight can lower their LDL cholesterol levels by including one avocado a day in their diet, compared to those who don’t eat avocados.
fatty fish
Fatty fish, such as salmon, is an excellent source of omega-3 fatty acids. These elements are healthy for your heart because they increase levels of good cholesterol, reduce inflammation and the risk of stroke.
Omega-3 fatty acids do not affect LDL cholesterol levels but may reduce the risk of sudden death for those who have previously suffered from heart attacks.
However, fried fish can increase the risk of heart disease.
legumes
This is a group of plant foods that includes beans, peas, and lentils. These foods are rich in protein, fiber and minerals. Including dishes made with these foods in your daily lunch or dinner can reduce your risk of heart disease, compared to eating refined grains and processed meat.
