It is a regular complaint of every second person that they are suffering from high cholesterol issue, however, some of them do not have an idea about how their cholesterol is increasing. It is mainly through the diet system we follow. We are known that there are two types of cholesterol, good and bad. It depends on which kind has a higher intake ratio in our diet. Here is a list of foods to eat to lower cholesterol levels in our body.
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Foods to Eat to Lower Cholesterol
Rich in fiber, when replaced in place of processed meat and refined grains can help to decrease the bad cholesterol that is harmful to our body. Legumes like beans, peas, and lentils can be added to the meal. These are considered to be the best foods to eat to lower cholesterol levels in our body.
Avocados are known well as nutrient-dense fruit. They’re a rich source of monounsaturated fats and fiber and these two nutrients help lower “bad” LDL and raise “good” HDL cholesterol. There have been many observations by clinics that support the consumption of the fruit for lower cholesterol level. You should consult a doctor to know more about your cholesterol levels.
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Nuts especially, walnut and almonds are good for the body. They’re very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, which is a type of polyunsaturated fat that is in concern with heart health. This is highly recommended by nutritionist under foods to eat to lower cholesterol levels in our body.
The omega-3 fatty acid has many benefits, and fishes are considered to be the best options to get the nutrients. Salmon, is considered and suggested by most experts and to be included in our diet.
5) Whole Grains
A lot of research says that whole grains have the capability to lower heart disease risk. There is a review of 45 studies which are linked to eating three servings of whole grains daily. This cuts down the risk of heart disease and stroke. With increased serving, there is an increased benefit.
6) Dark Chocolate and Cocoa
It is good news for those who love dark chocolate. The consumption of Dark Chocolate and Cocoa helps in reducing the bad cholesterol in the body, so happy chocolate!
7) Fruit and berries
These little delicacies can give great benefits in helping you balance your cholesterol levels. One kind of soluble fiber called pectin is found in fruits including apples, grapes, citrus fruits and strawberries which lowers risk of stroke by 10%.
Garlic has been used for centuries as an ingredient in cooking and also had medicinal use. It contains various powerful plant compounds, including allicin, its main active compound. Most of the cardiac patients are advised to consume garlic in their diet. To know further about your diet, you can always contact a dietitian.
High cholesterol levels result in heart and other medical conditions. In general, it hampers the smooth functioning of our body system. It is necessary to know which foods to eat to lower cholesterol levels. When in confusion, one should always take the advice of an expert or a dietitian. A healthy diet is a key to a healthy life. So do not ignore the increasing cholesterol levels, and meet your doctor today.
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