These Foods Can Help Control The Cholesterol In Your Diet!

We often hear the statement “if you want to be healthy, you should opt for a Cholesterol-lowering diet.” We hear this in ads for fitness products, in health magazines, by our health-conscious friends. But what is Cholesterol and why should we look for ways or diets for lowering cholesterol in our daily lives? Cholesterol is a kind of lipid present in the blood. There are two forms of cholesterol: HDL (good cholesterol) and LDL (bad cholesterol). Elevated cholesterol levels, particularly "bad" LDL, are connected to an elevated risk of heart-related issues and diseases, which as we all know are one of the world's leading causes of mortality. So let us look at some foods to include in your diet to maintain a healthy amount of cholesterol in your daily life.

1. Legumes -

Legumes, daals or pulses are a diverse group including lentils, peas and even beans. They are rich in fibre content along with high protein and mineral levels. Studies show that legumes can lower both the content of bad cholesterols in your diet and your body weight.

2. Avocados -

Avocado is a type of fruit that is packed with nutrients and is an excellent way to not just elevate the levels of HDLs in your diet but at the same time lower LDL levels. Moreover, studies link them to lower levels of triglycerides too.

3. Nuts -

Like avocados, nuts are a highly nutrient-packed food option as well. Monounsaturated fats are abundant in them. Walnuts are also high in omega-3 fatty acids from plants. L-arginine is also found in abundance in almonds as well as other nuts. This, in turn, aids in blood pressure control.

Furthermore, nuts contain phytosterols. These plant chemicals have a similar structure to cholesterol and can help decrease cholesterol by preventing it from being absorbed in your gut. Nuts include magnesium, potassium and calcium which may help to decrease blood pressure and minimize the risk of heart problems.

4. Fatty fish -

Fatty fish like mackerel etc are an amazing way to get the omega-3 fatty acids that help in increasing the level of HDLs in your diet. It has to be noted though that fried fish can actually raise the risk of stroke and heart issues. Hence, fish should be consumed by either stewing or steaming.

5. Whole grains -

A ton of studies show that whole grains are good for lowering bad cholesterol and by extension the risk of heart problems. They contain more plant compounds, vitamins, fibre and even minerals than refined grains. In particular, Barley and Oats are really beneficial for your body.

6. Fruits & berries -

We all know that fruits are extremely healthy for us. This is partly because they have a high content of soluble fibre that aids in reducing the level of cholesterol in our bodies. What’s more, is that fruits can help reduce the risk of heart problems due to the anti-inflammatory and antioxidant effects of compounds present in fruits. Berries are also good for reducing bad cholesterols while elevating levels of good cholesterols.

7. Dark chocolate/cocoa -

Cocoa and dark chocolate are both good for lowering LDLs. They can also prevent the LDLs in our blood from oxidation at the same time helping to reduce blood pressure.

8. Garlic -

Garlic can help in reducing blood pressure and bad cholesterol. It is often advised to supplements that are sufficiently aged to avoid using large quantities of garlic.

9. Soy foods -

Soy is a type of heart-beneficial legume that reduces not just bad cholesterol but also total cholesterol all the while raising good cholesterol levels in the body.

10. Tea-

White, black and green tea all have similarly positive health effects due to the presence of compounds such as Catechins and Quercetin.

11. Green leafy vegetables -

We have all heard how green vegetables are good for our health. This is because many green vegetables contain carotenoids like lutein- which helps reduce the level of oxidized LDL levels.

12. Olive oil-

It is high in monounsaturated fatty acids, which may help raise HDL cholesterol while lowering bad cholesterol. Olive oil also contains polyphenols, a few of which help to prevent heart problems.