As we all know that heart disease is the leading cause of death all around the world.
And the main reason for this deadly disease is the high level of bad LDL. Not only this but the low level of good cholesterol and high triglycerides are also linked to it.
But you can lessen the bad cholesterol by maintaining a diet. You can add several foods and increase their intake in your routine to keep a good cholesterol level.
Here are some foods that you must add to your next grocery list. They will help you to reduce the amount of bad cholesterol in your body.
Whole grain lowers the bad cholesterol level and reduces the risk of heart disease by 20%. Barley and oats are highly recommended because they provide a good amount of beta-glucan. This fiber lowers bad cholesterol. Using whole grains rather than refined grains also gives vitamins, minerals, and fiber to the body.
Dark chocolate can also lower bad cholesterol. Although chocolate is considered an unhealthy snack. But for your information, dark chocolate that contains almost 75% to 85% or more cocoa as the main component can be beneficial for health.
The oldest and most proven herb use to treat high cholesterol. It contains several active compounds, especially allicin. Garlic can be added to regular meals and food to increase the taste as well as maintaining health. It lowers blood cholesterol with elevated levels and helps to purify the blood.
Nuts, especially walnut and almonds, are a highly nutrient-dense food. The nuts are primarily rich in Omega 3, L-arginine, and other poly-saturated fats that help in making nitric oxide. That helps to regulate the blood in the body. They also contain phytosterol that blocks the absorption of cholesterol in the intestine.
Legumes or pulses are high in protein and contain a lot of fibers and minerals. Therefore, adding some pulse can significantly lower the chances of high cholesterol levels. However, a study has shown that only 100 grams of legumes per day can lower bad cholesterol by 6.6mg/dl on average.
Fishes are also another food component that helps the body to fight bad cholesterol. Eating fish can lower the chance of high cholesterol by 27%. The healthy way to eat fish is by boiling or steaming. Don’t eat fry fish. It will increase your heart disease rates.
Fruits are highly beneficial, with a lot of health benefits for the human body. Many fruits are rich in soluble fiber that directly affect cholesterol and lowers it. The fruits like apple, grapes, citrus, and strawberries contain pectin. It reduces bad cholesterol.
Vegetables have low in calories but are full of minerals, vitamins, and antioxidants. In addition, they contain soluble that can reduce bad cholesterol. Pectin-rich food like okra, potatoes, and eggplants is best to add to a diet.
These foods are high in fibers and mostly contain pectin and other antioxidants. So it is good to add them to your diet. Avoid red meat and fried food. The other food that can help you reduce bad cholesterol is soy, tea, avocadoes, etc. Adopt some healthy eating habit and avoid the bad cholesterol
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