5 Foods to Manage Cholesterol
Cholesterol is a fat that is essential for the human body to work effectively. This fat runs through the blood as the system produces it naturally. However, things may get worse if the levels of cholesterol get higher in the blood as it may cause atherosclerosis. It is the condition when plaque builds up in the artery walls and makes them narrower and harder. As a result, normal blood circulation gets affected and a person may suffer from a heart attack or a stroke.
Diet plays a crucial role in determining the cholesterol level, apart from lifestyle. The good news is that medical experts opine that some foods may contribute to lowering the bad cholesterol level in one’s body. Hence, learn this healthy and affordable way of decreasing cholesterol naturally and effectively.
Vegetables & Fruits
Soluble fibre assists a person to reduce the absorption of cholesterol and decreases the amount of bad cholesterol in the blood. Incorporate vegetables and fruits such as pumpkin, carrot, avocado, lemon and orange in the diet to have the daily dose of colourful vegetables and fruits.
Oats & Barley
Whole grains rich diet always compliments heart health. Oats and barley are the top two types of whole grains that contain a high amount of a soluble fibre called ‘beta-glucan’ which lowers the levels of cholesterol in the blood. Hence, choose oats and barley which are natural and don’t contain added sugar to maximize their benefits.
Beans & Legumes
Huge amounts of soluble fibre and plant-based protein are found in legumes such as lentils and chickpeas. Choosing legumes and beans as a source of protein instead of meat is better as it lowers cholesterol.
Various heart-healthy fats and fibre in the nuts help one maintain cholesterol levels. As per experts, having nuts regularly helps a person ward-off bad cholesterol and triglycerides. Hence, have a variety of nuts to make the most of them in the quest to decrease cholesterol. Also, purchase nuts that are not roasted or salted as normal ones are more nutritious.
Medical experts suggest that regularly having soy products can slightly reduce cholesterol. Soy milk, soybeans, cheese and tofu are renowned soy products. Opting for unflavoured and unsweetened soy products is more advisable as they provide more nutrition.
Moreover, having oily fishes such as salmon, mackerel and sardines can also lower cholesterol. Furthermore, remember that having only a single food cannot decrease the cholesterol levels. It is important for one to have a wholesome diet and lifestyle to gradually curb cholesterol and safeguard heart health.