The stuff we consume and the way we live can either make or break our health. This is especially true in the setting of lifestyle illnesses such as diabetes, high blood pressure, and high cholesterol, all of which raise the risk of heart attacks and cardiac arrest. Interestingly, the incidence of heart ailments and deaths in India has increased in recent years, making it even more necessary to replace the bad cholesterol floating through the bloodstream. When it comes to regulating artery clogging and lowering bad cholesterol LDL levels, experts all over the world recommend food and lifestyle changes. Here are some meals that can assist in naturally lowering harmful cholesterol levels in the body.
1. Citrus Fruits
Fruits such as oranges, lemons, and grapefruits, to mention a few, can also help lower LDL cholesterol and enhance heart health. Citrus fruits are high in soluble fibres, antioxidants, and a chemical called Pectin, which naturally lowers LDL levels.
2. Fatty Fish
Loaded with the goodness of omega-3 fatty acids, adding fatty fish to the daily diet can also aid in lowering LDL levels, and triglycerides, which helps in controlling and reducing the release of sugar into the bloodstream. Triglyceride control can benefit heart health. Long-chain omega-3 fatty acids are abundant in fatty fish such as salmon and mackerel.
3. Nuts
Nuts are high in nutrients that help lower LDL cholesterol levels. According to a Harvard study, eating 56 grammes of nuts per day may help reduce the risk of heart attacks and strokes. This is because nuts are high in antioxidants, soluble fibre, vitamins, minerals, and omega-3 fatty acids, all of which aid in heart health and cholesterol reduction.
4. Legumes
Legumes, often known as pulses, are a type of plant food that comprises legumes such as beans, peas, and lentils. Legumes are high in fibre, minerals, and protein. Legumes can help lessen your risk of heart disease by replacing some refined grains and processed meats in your diet.
5. Avocados
Avocados are a very nutrient-dense fruit. They're high in monounsaturated fats and fibre, two nutrients that help lower "bad" LDL cholesterol and raise "good" HDL cholesterol. Avocados have been shown in clinical research to decrease cholesterol. In one study, overweight and obese persons with high LDL cholesterol who ate one avocado daily had lower LDL levels than those who did not.
6. Whole Grains
Extensive research has linked whole grains to a lower risk of heart disease. In fact, an analysis of 45 research found that consuming three servings of whole grains per day was associated with a 20% decreased risk of heart disease and stroke. The benefits were much greater when persons consumed more whole grains per day, up to seven servings per day. Whole grains have more vitamins, minerals, plant compounds, and fibre than refined grains since they contain all portions of the grain. While all whole grains may benefit heart health, two, in particular, stand out:
1. Oats: include beta-glucan, a form of soluble fibre that aids in cholesterol reduction. Oats have been shown to reduce total cholesterol by 5% and "bad" LDL cholesterol by 7%.
2. Barley: is high in beta-glucans and has been shown to help lower "bad" LDL cholesterol.