Every year, there are about thousand and millions who die from heart disease and one of the main factors behind this most people suffering from obesity, high cholesterol levels etc. Other reason would be the hectic lifestyles that we all have nowadays with actually no time to exercise, managing and gulping down junk foods and improper sleep patterns. In my earlier articles I have mentioned about various types of fats and its advantages and disadvantages.
Just like fats in our body, cholesterol is also a type of fat (lipid) that is produced in the liver and its normal levels are necessary for the body to function properly. If you are having high cholesterol, it is very important that you make changes in your lifestyles, food habits. The foods that are good to eat for reducing cholesterol are oats, garlic, legumes, fenugreek, brown rice, green tea, fish, soybean oil and corn oil. Now let’s check out few insights of their benefits.
Oats: Oats or oatmeal contains soluble fiber which aids in reducing the LDL (bad) cholesterol. Soluble fiber helps in reducing the absorption of cholesterol into the bloodstream. Some of the soluble fiber foods are kidney beans, barley, pears, prunes and apples. It is said that by eating 5 to 10 gms or more of soluble fiber a day decreases your total and LDL cholesterol.
Legumes: Legumes like dry, cooked or canned beans, lentils, peas and soya products are high in dietary fibre content and rich in protective nutrients, minerals, vitamin B and phytonutrients. Thus these nutrients protect the heart and the dietary fibre content lowers cholesterol and energy intake. Legumes are by itself low in fat and do not contain any cholesterol and they have low glycaemic index (GI).
Garlic: Garlic is an wonder ingredient, rich store of sulphur containing antioxidants and plays a vital role in regulating the cholesterol levels. Studies have shown that, garlic can only reduce the LDL cholesterol about also help boost levels of HDL (good) cholesterol. Garlic is widely used in Asian cuisine for flavoring the dish, added in soups, dal or rasam.
Grains and cereals: Made of unprocessed wheat such as whole wheat breads, crackers, high bran cereals help to ensure regularity as they are high insoluble fibre content. It is also said that whole grains such as whole wheat, whole oats or oatmeal, whole grain barley, brown rice, popcorn and whole rye provide enormous health benefits and protect against heart disease, obesity, diabetes and cancer. Other foods like walnuts, almonds and other nuts can also reduce blood cholesterol as they are rich in polyunsaturated fatty acids.
Foods that are required to be avoided the most are sweets which are high-carbohydrate containing foods, deep fried foods, junk foods, egg yolk etc. Hence do stick to a healthy and balanced meal that you are used to eating. Apart from this, also follow a proper exercise regime like running, walking, cycling, yoga etc which would keep your body fit and strong.
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