Foods For Cholesterol: A lot of struggle has to be done to reduce the cholesterol level in your blood. Too much cholesterol can increase your risk of heart disease, even though your body needs it to maintain healthy cells. High cholesterol can increase the risk of heart attack, stroke and chest pain. Eating healthy and exercising frequently can help control cholesterol. If you want to reduce the risks associated with high cholesterol, then you should stop smoking, consume alcohol in moderation and maintain a healthy weight. Healthy diet, consistent exercise and sometimes medicines can all help in reducing high cholesterol. Here are some things whose consumption can be very beneficial in controlling cholesterol.
Foods to Lower High Cholesterol | Foods To Reduce High Cholesterol
1. Olive Oil
It is advisable to cook food in olive oil instead of vegetable oil or ghee. Extra virgin olive oil is rich in powerful antioxidants and minerals like vitamins E and K. Some of these antioxidants may prevent LDL particle oxidation and reduce inflammation of blood vessels.
2. Coconut oil
Coconut oil contains fatty acids. Apart from this, coconut oil suppresses your appetite, due to which you eat less and hence consume fewer calories. Coconut oil is very nutritious too.
Paneer is a strong source of protein and contains all the beneficial components of milk such as calcium, vitamin B12, phosphorus and selenium.
4. Dark Chocolate
Chocolate contains antioxidants which are also minerals like iron, copper, magnesium and manganese. Along with this, there is also a lot of healthy fat in it. According to studies, people who eat dark chocolate have a lower risk of heart disease than those who do not eat dark chocolate.
5. Red Wine
Red wine can help control high cholesterol levels. Red wine should not be consumed if your triglycerides are high. Before you start drinking alcohol, talk to your doctor.
Nuts like peanuts, walnuts and pistachios, which are rich in heart-healthy fats, also contain plant sterols, which prevent the blood from absorbing harmful cholesterol. In addition, they contain a lot of fiber and the mineral magnesium. Nuts can be eaten by adding them to your salad or bowl of curd.
7. Fatty Fish
Fish that are high in omega-3 fatty acids, such as salmon, can raise HDL levels and lower LDL levels. Sardines, tuna and mackerel are some fatty fish. To increase the amount of good cholesterol in your blood, it is recommended to eat at least two servings of fatty fish every week.
Apart from being rich in vitamins and nutrients, eggs do not increase bad cholesterol in the blood. Apart from this, being rich in protein and having high protein, eggs are beneficial for weight loss.
Full fat yogurt is very nutritious and contains the same vitamins and minerals as all other high fat dairy products. Rich in beneficial probiotic bacteria, curd aids in better digestion, prevention of heart disease and weight loss.
Avocado has more fat than carbohydrates. The primary fatty acid in avocado is the monounsaturated fat oleic acid, which provides a number of health benefits, including reducing inflammation of blood vessels. Avocado is high in fiber and it lowers triglyceride and LDL cholesterol levels in the blood.
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