- Eat right and lower your bad cholesterol
- Add more nuts and grains to your diet
- Maintain a healthy weight and quit smoking for better results
Too much LDL (low-density lipoproteins) or bad cholesterol can take a toll on your health. This condition is also known as high cholesterol. If left untreated it can further lead to severe health conditions. High cholesterol mainly triggers heart diseases. It becomes very necessary to keep the cholesterol on check. There are certain factors which can influence the level of cholesterol in your body. Diet also plays a vital role in maintaining cholesterol levels. Certain foods can help you lower the cholesterol naturally. These foods have cholesterol-lowering properties. Here is the list of foods items which you can consume to lower your cholesterol levels naturally.
Nuts are loaded with nutrients. You can add nuts to your diet without a second thought. Nuts are high in good fats. Nuts are good for heart health. Some nuts which you can eat to lower your cholesterol levels are- walnuts, almonds, pistachios, and pecans. Nuts will also keep you full for longer and will stop you from consuming unnecessary calories. Hence, nuts will help you lose weight. You can eat a handful of nuts as your evening snack.
Also read: 8 Surprising Facts about Cholesterol
Whole grains provide essential nutrients. Whole grains are an excellent source of fiber and plant compounds. To lower your cholesterol levels you should mainly consume oats. Adding oats to your breakfast can help you lower your bad cholesterol by 5.3 percent in just six weeks. Oats contain beta-glucan which is a type of soluble fiber which majorly helps in lowering the bad cholesterol. Another whole grain which can lower the bad cholesterol is barley. You can consume other whole grains as well which will also promote your heart health.
Green tea is very good for one’s overall health. It can help you reduce weight, improve brain function and will also reduce the risk of cardiovascular diseases, type-2 diabetes and certain cancers. You can consume two to three cups of green tea throughout the day. You can also drink black tea for better cholesterol levels.
Dark chocolate contains antioxidants and less sugar. Dark chocolate or cocoa can reduce bad cholesterol. You can consume dark chocolate but make sure that you do not over consume it.
Legumes include beans, peas and lentils. Legumes are a good source of fiber, protein and other minerals. Consumption of legumes on a regular basis can help in lowering the bad cholesterol levels and will also promote heart health.
Foods to avoid:
- You should avoid foods high in saturated fat like cookies, bakery items, cheese and butter
- Foods high in trans fat like cakes, frozen foods or fast foods can also increase bad cholesterol
- You should also make sure that you do not consume too much sugar or salt
Other ways to lower bad cholesterol
- Quit smoking
- Maintain a healthy weight
- Eat more fruits and vegetables
- Exercise regularly for at least 30 minutes a day
- Limit your alcohol consumption
If you have a high level of bad cholesterol you must follow all the instructions given by your doctor. You should make these lifestyle and dietary changes for better results. To avoid the progression of any kind of cardiovascular diseases you must keep your cholesterol levels balanced.
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Written by: Varsha Vats
Source: Onlymyhealth editorial team Jan 14, 2019