Heart disease is one of the leading causes of death worldwide. The main cause of heart problems and hypercholesterolemia is the lack of attention to what we eat. In this article, we will try to elucidate the superfoods that lower cholesterol.
Different foods reduce cholesterol levels in different ways. Some release soluble fiber that binds cholesterol and its precursors to the digestive system and pulls it out of the body before they enter the circulation. Some give you polyunsaturated fatty acids that directly lower LDL levels. Some contain plant sterols and stanols that prevent the body from absorbing cholesterol. Degrading LDL is increasing and HDL is declining mainly due to dietary habits and other lifestyle options. Genes also play a crucial role: Some people are genetically programmed to respond more dynamically to consumption. Here’s how cholesterol can be sustained by a naturally healthy cardiac regimen.
Top 5 Foods to Lower Cholesterol
Consuming foods that lower LDL levels, ie the harmful element that contains cholesterol and causes arteriosclerosis that clogs the arteries, should not be consumed. In addition, it is necessary to reduce the consumption of foods that stimulate LDL. Therefore, a balance is essential. Here are some great foods that reduce cholesterol and other risk factors for common heart disease.
Legumes are also referred to as legumes. These include plant foods like lentils, chickpeas, alfalfa and beans. These high protein, fiber and mineral sources are not only low in fat, but also one of the healthiest foods that lower cholesterol. By incorporating refined grains and legumes into our diets, we can help reduce LDL cholesterol and reduce the risk of many heart diseases. Another benefit of using legumes is that it helps you lose weight and improves your overall health. Studies indicate that consuming half a cup of legume daily reduces LDL levels by an average of 6.6 mg/dl.
Worried about what to eat or what foods should lower cholesterol? Do not think before you eat avocados. Avocados are an excellent source of nutrients, monounsaturated fats and fiber. The last two nutrients are responsible for lowering LDL cholesterol and triglyceride levels as well as increasing healthy HDL levels. Therefore, avocados are a must to be included in the list of foods that lower cholesterol levels in India.
Nuts are another exceptional source of nutrient-rich foods. Of all types of nuts, almonds and nuts have the highest cholesterol levels in India due to their high content of monounsaturated fats, protein and minerals. In addition, nuts are generally rich in omega-3 fatty acids (a type of polyunsaturated fatty acids) that promote heart health and heart health. Second, they contain many nutrients from L-arginine (an amino acid that contributes to the formation of nitric oxide), which regulates blood pressure. Finally, nuts contain phytosterols (phytochemicals), calcium, magnesium and potassium, which play an important role in lowering LDL cholesterol and blood pressure. Research has shown that daily consumption of nuts reduces the risk of heart disease by 30%.
4. Fatty Fish
Oily fish such as mackerel, tuna and salmon contain plenty of omega-3 fatty acids and are therefore an excellent source of nutrition to lower cholesterol. Fish help to balance cholesterol levels by increasing HDL cholesterol levels in the body. Omega-3 fatty acids lower blood LDL and triglyceride levels to promote heart health. When you eat fish, make sure you eat it either in the oven, in the grill, in the roast or raw. On the other hand, eating fried fish may have the opposite effect of increasing LDL levels and increasing the risk of heart disease.
5. Whole Grains
Whole grains reduce the risk of heart disease by lowering cholesterol. Whole grain contains vitamins, minerals and soluble fiber and is, therefore, an excellent cholesterol-lowering agent