How sound the cholesterol levels are in your body is somewhat dependent on an individual’s eating routine. Eating food varieties that keep cholesterol within a healthy reach can help with preventing medical problems, including a heart attack or stroke.
If you are wondering what cholesterol is and how it works, here is the answer. Cholesterol is a waxy substance that moves through the blood circulation system as a part of two distinct lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
In doctor’s language, in some cases they refer to LDL cholesterol as “bad” cholesterol since it develops and deposits fatty acids in the veins. These deposits often block blood flow and are the main reason for heart attacks or strokes.
Also, HDL is “good,” cholesterol that helps to eliminate bad cholesterol from the body through the liver. Consuming foods with High levels of HDL cholesterol can lessen the risk of heart issues and strokes.
Here is a list of foods that will help to keep Cholesterol Under Control.
Grains like oats and oat bran, barley and other whole grains deliver healthy fibres to the body and are helpful in bringing down the risk of heart illness and strokes.
Lentil & Beans
Beans and lentils are particularly rich in soluble fiber. There is one reason that beans are a useful food for people attempting to get in shape because they additionally take some time for the body to process, meaning you feel full for a longer time after a meal. And the best part is they have so many options to choose- from navy and kidney beans to lentils, black-eyed peas, and others — thus numerous ways of preparing them, beans are an extremely versatile food.
Okra and Eggplant
These two are very low-calorie vegetables and are great sources of soluble fiber. Eggplant is known for its richness in dietary fiber and helps in improving blood cholesterol and a gel present in okra called mucilage is known to lower down the cholesterol level by binding to it during digestion.
Citrus fruits, Apples, grapes, strawberries, and fruits with less are rich in pectin, a kind of soluble fiber that brings down LDL.
Consumption of almonds, pecans, peanuts, and different nuts is known to be great for overall heart health and provides the required protein for the body. Eating a few nuts a day can marginally bring down LDL. Nuts have extra supplements that safeguard the heart in many other ways.
According to experts, eating one avocado daily as a part of a moderate-fat diet can bring down LDL cholesterol without bringing down HDL cholesterol and can further improve cardiovascular disease risk.
Tofu, soy milk, and soy yogurt are some examples of soybean and soy items that are appropriate for a cholesterol-controlling diet.
Everyone’s favourite, Cocoa, which can be found in dark chocolate, contains flavonoids, a group of compounds in many fruits and vegetables. Their antioxidants and anti-inflammatory properties can be beneficial for bringing down LDL and prevent many heart diseases.