Dietary changes can help lower cholesterol and improve your overall health. There are several foods that you can add to your diet to help achieve normal cholesterol readings.
According to research studies, unhealthy lifestyle choices are one of the major causes of high cholesterol. However, other factors such as genetics, certain health complications and use of medications can also contribute to higher levels of cholesterol in the bloodstream. High cholesterol does not cause symptoms but can increase your risk of heart disease. Health care specialist may recommend statins (cholesterol-lowering drug class) to help lower cholesterol level in the bloodstream, but these medications can cause adverse effects such as muscle cramps, nausea, and headaches. Let’s have a look at some natural ways to lower cholesterol without medication.
Food that Lower Cholesterol
A heart-healthy diet can help you manage your blood cholesterol and reduce your risk of heart disease and stroke. Here is the list of foods that could help improve your cholesterol levels by reducing excess consumption of trans fat and saturated fat.
- Dark leafy green vegetables– Vegetables plays a significant role in keeping our heart healthy. Vegetables especially dark leafy greens are a good source of fibre and antioxidants, and they are low om calories, which lessen your efforts of maintaining a healthy weight. Some vegetables are rich in pectin, the same cholesterol-lowering fibre that is present in oranges and apples. Vegetables that are particularly high in pectin are carrots, eggplants, okra, and potatoes. Vegetables also carry a wide range of plant compounds that are well known for their health benefits. Some of them are incredibly beneficial kin protecting against heart disease.
- Fruits- Fruits, especially berries, can be an excellent addition to a heart-healthy diet. These are rich in soluble fibre which helps to lower blood cholesterol. Soluble fibre allows your body to get rid of excess cholesterol and stopping your liver from producing excessively. Pectin is a soluble fibre which is present in strawberries, citrus fruits, grapes, and apples. This is capable of lowering cholesterol up to 10%. Fruits are also rich in bioactive compounds that help prevent heart disease and other chronic conditions due to their anti-inflammatory effects. Including grapes and berries in your breakfast can help increase good cholesterol (HDL) and lower bad cholesterol (LDL).
- Fatty Fish-Eating fatty fish such as tuna and mackerel can lower LDL by delivering omega 3 fatty acids. Omega 3s boost heart health by increasing good cholesterol and reducing inflammation in the body. A study revealed that older adults who ate oily fish tuna once a weak had a 27% lower risk of stroke or other heart diseases. Omega 3s also reduce triglycerides in the bloodstream and protect the heart from the onset of abnormal heart rhythms. The best way to cook fish is steaming or stewing. Eating fried fish may make you more prone to heart disease or stroke. Some of the heart-protective benefits of fish may also come from peptides found in fish protein.
- Nuts- various studies show that eating a variety of nuts such as almonds, walnuts, peanuts, and brazil nuts is good for heart health. Walnuts are a great source of omega 3 fatty acids, a polyunsaturated fat considered beneficial for heart health. Almonds contain L-arginine, an amino acid, which helps your body to produce nitric oxide. The production of nitric oxide ensures blood pressure regulation inside the body. Eating a handful of nuts can cause a significant reduction in your blood cholesterol levels. Moreover, nuts are known to carry other essential nutrients that are beneficial for the heart in other ways. Potassium, calcium, and magnesium are also found in nuts that may help manage blood pressure and lower your risk of heart attack or stroke.
- Soyfoods- eating soybeans can lower your cholesterol by 5 to 10%. Foods made from soy, including tofu and milk, can be a powerful way to achieve regular cholesterol readings. Consuming 25 grams is enough to gain control over cholesterol levels.
- Whole Grains- Whole grains especially barley and oats and do wonders for your heart health. Several studies linked whole grains with a lower risk of heart disease. Benefits are greater when people have a 3 to 4servings of whole grains a day. Oats contains a type of soluble fibre called beta-glucan which helps to lower blood cholesterol. Adding oats to your diet can cause a significant reduction in your LDL levels. Whole grains have more plant compounds and fibre than refined grains.
- Garlic- Another ingredient used in cooking and medicine; garlic contains various powerful plant compounds, including allicin. Garlic helps patients with elevated cholesterol levels by lowering bad cholesterol. A good amount of garlic must be consumed to achieve a heart-protective effect. One can also buy supplements which are considered more effective than other garlic preparations. You can buy Atorvastatin tablet online from premiumrxdrugs at affordable price.
Marie
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