Foods that are good for maintaining cholesterol | & nbspPhoto Credit: & nbspGetty Images
- High density lipoprotein (HDL) removes cholesterol from the walls of blood vessels and prevents heart disease
- Controlling cholesterol has more to do with lifestyle.
- A good diet and exercise regime will help maintain cholesterol levels.
Unhealthy lifestyle choices are one of the main reasons behind high cholesterol. But what exactly is cholesterol? Cholesterol is a substance similar to the wax produced in the liver and has many important functions. It helps keep cell walls flexible and is necessary for the creation of various hormones, but high cholesterol levels can cause serious heart disease. Increases the risks of heart disease and strokes.
Like fats, cholesterol is not deposited in water. The transport of cholesterol in the body depends on molecules called lipoproteins that carry cholesterol in the blood.
Several lipoproteins have different effects on a person's body. For example, high levels of low density lipoprotein (LDL) cause cholesterol deposits in the walls of blood vessels. This can cause clogged arteries, strokes, heart attacks and kidney failure. High density lipoprotein (HDL), on the other hand, removes cholesterol from the walls of blood vessels and prevents heart disease.
Following a good diet and an exercise program greatly helps maintain cholesterol levels. In addition to this, here are some kitchen items that will help you control cholesterol.
Honey is rich in vitamins and minerals and helps us maintain cholesterol. The antioxidants that are present in honey do not allow cholesterol to leave the blood. They restrict the entry of cholesterol into the lining of blood vessels.
You should add a teaspoon of honey to a cup of water. To this solution, add 8-10 drops of apple cider vinegar and a teaspoon of lemon juice and drink it.
Turmeric reduces cholesterol deposited in the walls of the arteries. Add turmeric to your vegetables or add some turmeric in a glass of milk and drink before bedtime. This will reduce bad cholesterol.
However, the best way is to drink the solution of half a teaspoon of turmeric and warm water after getting up in the morning.
Garlic contains sulfur compounds that increase its therapeutic properties. Several scientific studies have demonstrated the benefits of garlic in the significant reduction of total and LDL cholesterol. It was also discovered that garlic can help maintain blood pressure. Daily consumption of 1 / 2-1 clove of garlic can reduce cholesterol by 9 percent.
4. green tea
Green tea has the highest concentration of polyphenols that not only reduces LDL cholesterol but also improves HDL cholesterol. One study also found that people who drink green tea have lower cholesterol levels compared to those who don't. Studies have also shown that tea polyphenols can block the absorption of cholesterol in the intestines and help eliminate it.
Drink two or three cups of green tea to control your cholesterol.
5. Fish with omega-3 fatty acids
This is only for non-vegetarians. Salmon, tuna, lake trout, herring and sardines are some of the fish that have a greater presence of omega-3 fatty acids. Most studies have shown that a combination of nutrients present in fish with omega-3 fatty acids is good for our heart. It also reduces the chances of dying from a heart attack.
6. Eat more soluble fiber: fruits, vegetables, oatmeal, beans.
Soluble fiber absorbs water to form a thick, jelly-like substance in a person's digestive tract. It improves digestion and lowers LDL cholesterol levels and improves overall heart health.
Foods that are rich in soluble fiber include fruits, vegetables, oatmeal, brown rice, legumes and beans.
Be careful with excessive consumption of soluble fiber, as it causes constipation, swelling and stomach pain. Its consumption should be increased over a period of time.
Amla is rich in antioxidants and essential amino acids that reduce cholesterol levels. One or two amla fruits can be consumed daily. You can also consume a glass of warm water juice with a teaspoon of dried amla once a day.
8. Coriander seeds (dhaniya)
Coriander seeds have been mentioned in Ayurveda for multiple ailments. It has a high level of antioxidants that reduce cholesterol.
To use this, boil a teaspoon of coriander seeds in water for two minutes. First, you should tense and then drink.
9. Eat more mono-saturated fats (nuts, avocados, vegetable oils)
Avocados, nuts such as peanuts, almonds, vegetable oils such as sesame, olive and sunflower are rich in saturated mono fats.
10. Use polyunsaturated fats, especially omega-3
These reduce LDL cholesterol and reduce the risks of heart disease. Omega-3 fatty acids are good for the heart and are found in seafood and fish oil supplements.
However, one must ensure that high cholesterol levels are basically a lifestyle disease. And therefore, eating well and exercising daily will keep us away from this disease automatically. Smoking and drinking alcohol are bad for maintaining cholesterol levels. Trans fats, such as processed and packaged foods, should also be avoided. And always consult a doctor if your health condition is severe.
Disclaimer: The advice and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before beginning any fitness program or making changes to your diet.