What is bad Cholesterol
LDL or bad cholesterol present in the bloodstream can build up in the walls of the arteries which is called plaque. This can decrease the flow of blood to vital areas of the body. If this continues for a long period then it can significantly increase the risk of having a heart attack or stroke. Exercise is one of the effective ways to prevent this from happening. But there are also some food items that can help to lower cholesterol levels naturally and fast.
Avocados are a rich source of monounsaturated fats and fiber. These two nutrients help lower LDL and raise healthy HDL cholesterol. This is also supported by clinical studies done on overweight and obese adults.
Almonds and Walnuts
These nuts are very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids which is linked to heart health.
They also contain protein. They’re particularly rich in L-arginine, an amino acid that helps make nitric oxide. Nitric oxide helps keep our arteries clean which helps in regulating blood pressure.
These nuts also contain phytosterols. The structure of these phytosterols is similar to cholesterol. They compete with cholesterol for absorption in the digestive system and block cholesterol absorption. It is recommended that people with high cholesterol should consume 2 grams of these foods daily.
Whole grain like Oats, and Barley
Studies have shown that eating whole grains daily lowers the risk of heart disease and stroke. Compared to refined grains, whole grains have all parts of the grain intact. They have more vitamins, minerals, and fiber.
Beans and Lentils
Beans and lentils are nutritious and rich in soluble fiber, protein, and minerals. They also take some time to digest, so you feel full for a longer period. Including beans and lentils in your daily diet and reduce the risk of heart disease.
Green tea is full of antioxidants. It also contains flavonoids which help in reducing cholesterol. It is also low in calories and helps in weight loss.
The health benefits of garlic are great. It boosts digestion by improving the function of intestines. Garlic is rich in allicin which prevents LDL or bad cholesterol from oxidizing. Allicin is also effective in high blood pressure as it relaxes your blood vessels. Garlic should be part of your daily diet. Studies show that garlic extract can reduce up to 10% of LDL. Make this part of your daily diet to lower cholesterol levels naturally.
Spinach contains a large amount of lutein, a pigment that protects the arteries from cholesterol accumulation.
Apples are good for the heart. research has shown that high soluble fiber intake can slow down the buildup of cholesterol-rich plaque in arteries. Apple skin contains pectin which prevents the cholesterol that gets into your system from solidifying on your artery walls.
Ginger aids in digesting food. It also helps in lowering cholesterol and the risk of blood clotting.
The special compounds in cinnamon help to reduce levels of LDL or bad cholesterol and triglycerides. It also increases blood circulation and promotes regeneration of heart tissue. This is one spice that can help you to lower cholesterol levels naturally.
Soya beans are low in saturated fat so they help in improving cholesterol levels. They also contain phytosterols. Phytosterols inhibit the absorption of cholesterol by blocking absorption sites.
Black chickpeas also are known as Bengal gram are low in fat, high in dietary fiber and rich in vitamins and minerals. Black chickpeas contain considerable amounts of folate which lowers the homocysteine levels and minimizes the risk of narrowing of arteries by plaque formation. It contains soluble fiber which binds the bile acids and prevents them from being absorbed by the body, thus reducing cholesterol levels. People with high cholesterol levels should consume a ¾ cup of black chickpeas daily to decrease LDL cholesterol and triglycerides. Black chickpeas are a healthy option healthy to be included in your diet.
Bad cholesterol should be controlled and good cholesterol levels should be increased. Lifestyle changes can make this possible. Have a good diet, exercise regularly and be happy. That is the mantra for reducing cholesterol levels naturally.