Six Best Foods To Lower Cholesterol
Are you being told that your body is high in cholesterol? Are you tired of taking medications and doing everything you are ‘supposed’ to do but still not seeing desired results? Apart from drugs and exercise, you need to consume the right foods to lower cholesterol. Using foods to reduce cholesterol does not mean that you need to quit taking your medications. Medications and lifestyle modifications through diet go hand in hand. But how to identify which food is heart-healthy? What is the ideal low cholesterol food list? Let us find out. This article helps you to identify foods to lower cholesterol.
The word cholesterol is often connected with an unhealthy heart. Cholesterol is one of the fats produced by the body that is synthesized from the liver using the fats consumed through food. Cholesterol is essential for body processes, but excess of it leads to complications. Low-density lipoprotein and triglyceride are the ‘bad cholesterol’ because they transfer fats from the body to your heart and blood vessels. These fats in blood are essential indicators of cholesterol levels.
Low Cholesterol Food List:
To ensure that you are eating foods to lower cholesterol, add more of these foods to your low cholesterol food list to reduce cholesterol levels and enhance heart health:
1. Fruits and Vegetables:
Fruits and vegetables are some of the most important sources of foods to lower cholesterol. They are rich in fibre and antioxidants that reduce cholesterol levels. We must consume at least five servings of fruits and vegetables per day and choose vegetables rich in starch like potatoes, corn, peas, etc. Fruits that you can add to your everyday diet are bananas, apples, avocado and fresh berries.
2. Whole Grains:
There are two types of grains, i.e., whole grains and refined grains. Whole grains consist of the entire grain like bran. Refined grains are those that are ground into flour. Although they have more acceptable consistency, they are stripped of nutrients. On the other hand, whole grains are enriched with vitamins, trace elements and iron. Hence, consuming whole grains instead of refined grains brings a massive difference to your health. It is recommended to include whole grains in every meal of the day. Some examples of whole-grain foods to lower cholesterol include quinoa, oats, corn, barley and brown rice.
Soya and its products are rich sources of plant-based proteins. Consuming soya and its products regularly help in lowering cholesterol. You can replace soya and its products with other high protein foods like meat and dairy since soybeans are low in saturated fats. Soya products that form a part of the low cholesterol food list include soy milk, soy paneer, cooked soya beans, soy chunks (meal maker), etc.
Pulses consist of beans, chickpeas, lentils and peas. Pulses will control hunger; therefore, you do not eat foods that accumulate excess fat in your body. Thus, your risk of getting a heart problem will be less. Eating 2 or 3 cups of pulses daily will significantly reduce your cholesterol levels and maintain overall health.
Any unsalted nuts like peanuts, cashews, almonds, hazelnuts and walnuts would greatly benefit your heart health. These nuts are rich in good fats, fibre, minerals and antioxidants. You shall eat a handful of nuts every day to keep your heart healthy, and however, avoid consuming them in large quantities.
6. Fatty Fish:
Fish varieties such as salmon and tuna are rich in omega 3 fatty acids, which helps reduce the cholesterol levels in the blood. It also improves your ‘good’ cholesterol levels. Unlike other meat products, fish is low in saturated fats. Consumption of fish is recommended three times a week to achieve reasonable control over cholesterol levels and reduce the risk of other heart-related health issues. However, ask your physician before eating fatty fish if you are pregnant, planning to have a baby or breastfeeding your baby since certain fish varieties contain a high amount of mercury.
Make An Informed Decision For Your Heart:
Refer to the low cholesterol food list above and make heart-healthy choices while eating. Using food to lower cholesterol is an effective means to keep your heart healthy in the long term rather than just taking medications. Following a personalized diet plan can prevent muscle problems and other health-related complications in the future. Make sure that you check your blood pressure and other health parameters with your physician regularly.