Nowadays people have become very conscious about their health. Diseases are spreading in many ways, the most common of which is heart failure and the biggest reason for this is high cholesterol. We will tell you through this blog how we can lower cholesterol through natural foods.
What is Cholesterol?
Cholesterol is a waxy substance that is produced by liver and required in human body, but if its level increases in excess it causes harm to the body and directly damages the heart.
Types of Cholesterol
LDL (Low-Density Lipoprotein): This is also called “bad cholesterol” because it blocks the arteries and directly causes problems in the heart. The lesser its level is in the body, the better the heart functions.
HDL (High-Density Lipoprotein): This is also called “good cholesterol” because it helps in removing LDL from the body and helps the heart function properly.
Cholesterol Lowering Foods
- Oats and Whole Grains: Oats contain soluble fiber which reduces LDL cholesterol and reduces heart problems. If oats are taken in breakfast in the morning, then there is energy throughout the day.
- Nuts: Nuts contain healthy fats which reduce cholesterol. Regular consumption of nuts reduces blockage in arteries and improves artery health. Include nuts in your diet and reap its benefits.
- Fruits and Vegetables: Citrus fruits contain a lot of soluble fiber. Eat fruits like apples, oranges, and grapes and these will increase vitamin C and reduce cholesterol and blood pressure. Include green vegetables like broccoli, spinach, and cabbage in your diet as they contain antioxidants which help in reducing heart diseases.
- Fatty Fish: Fatty fish contains omega-3 fatty acids which help in reducing triglycerides. Those who eat non-veg should eat salmon, tuna, mackerel and to improve their heart health. If you are a vegetarian, then you should also eat flax seeds and chia seeds as they also contain omega-3 fatty acids which help in reducing cholesterol.
- Olive Oil: Olive oil is a healthy fat and reduces cholesterol in the body. Cook your food with olive oil and reduce your heart problems.
- Garlic: Garlic contains a compound called allicin which helps in reducing cholesterol. Make sure to include it in your diet every alternate day or two and it will improve your lipid profile.
- Green Tea: Green tea has a lot of antioxidants and it reduces the amount of LDL cholesterol. Taking green tea boosts the metabolism rate which also burns fat.
Conclusion
Just having a good diet does not reduce cholesterol and keep the heart healthy. We should maintain a good lifestyle so that our cholesterol remains low and try to do maximum walking, running, and any aerobic exercises in the day so that the blood flow remains fast in the heart and there is no blockage.
We should keep the above-mentioned points in mind so that our heart functions well, cholesterol remains low and we can live a healthy life. It is important to know that the effect of anything does not come in a day but it comes slowly with our hard work, perseverance, dedication, and discipline. If we are consistent in following all this, we will not need to go to the hospital and do not have to pay for treatment.