Do you think a change in diet or certain food items you consume can help you reduce your cholesterol level? You wouldn’t believe but, A high level of cholesterol is the culprit that brings home a heart diseases. However, Mother nature provides us with so many natural sources of food. These food items can help you scrub cholesterol from your artery walls. On the other hand, we do have seen the effects of cholesterol in the body. The hard plaques present on the walls of arteries can sometimes be stiff and stubborn. Such plaque can result in stopping the flow of blood into your heart. This may create blood clots and thereby accentuates heart attacks. To ensure a lower cholesterol level, the experts recommend choosing a healthy diet and an active lifestyle. Above all, to help you control your growing cholesterol levels, we bring you 10 super-foods.
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Add fresh fruits to your daily diet and it is sure to give you a heart-healthy diet. As we know, Fruits that are rich in soluble fiber, helps to lower cholesterol level. The increasing soluble fiber in the body helps to get rid of cholesterol thereby, stops the liver from producing it. Pectin lowers cholesterol by 10% which is found in fruits such as apples, grapes, citrus fruits and strawberries. Bio-active compounds present in fruits helps to prevent various heart and chronic diseases.
2. Dark chocolate
The main ingredient in dark chocolate is cocoa. Chocolate is actually a combination of a high amount of sugar and cocoa, thus it negatively affects the health of the heart. However, dark chocolate with cocoa content of 75-85% or higher is proves itself as a helpful contender to reduce the cholesterol level in the body effectively.
It is an ingredient useful for cooking. Also, garlic is often useful as a medicine. Allicin is the main active compound present in garlic. This compound helps to lower the elevated cholesterol level. However, a large amount of garlic consumption is required to achieve protective results for the heart.
Heart-healthy in nature, vegetables prove themselves as a vital part of the human diet. They are rich in fiber, antioxidants and low in calories. Vegetables help to maintain a consistent weight. Pectin, a cholesterol-lowering soluble fiber is present in vegetables such as okra, eggplants, carrot and potatoes.
Pulses are a group of plant foods, which contain beans, peas and lentils. It contain a lot of fiber, minerals and protein. They do not restrict your calorie consumption, while you are on a diet. They help in the weight loss regime.
An exceptionally nutrient-dense fruit, Avocado is a rich source of fats and fibers. Clinical studies show that avocados help to reduce cholesterol. Also, substituting avocados for other fats may lower total cholesterol level for the body.
7. Almonds and Walnuts
Exceptionally high in mono saturated fats, Nuts are nutrient-dense food. Walnuts contain omega-3 fatty acids, which is helps with heart-health. Almonds are rich in amino acids that help to make nitric oxide. Thus, it helps to regulate blood pressure. Adding to all the above properties, nuts contain calcium, magnesium and potassium which helps to reduce blood pressure.
8. Whole grains
Oats and Barley are the two most prominent whole grains which help to reduce cholesterol. Eating three servings of whole grains daily lowers almost 20% risk of heart diseases and stroke. Whole grains are intact and thus, they are filled with more vitamins, minerals, fiber and plant compounds.
Not only green tea, but white and black tea also have similar properties and health effects. Catechins and Quercetin are the two primary compounds present in tea which are helpful. Such compounds present in tea helps to maintain cholesterol synthesis. It improves blood vessel functions and reduces inflammation.
10. Extra Virgin Olive Oil
This is one of the most heart-healthy food in the Mediterranean diet. People consuming olive oil can lower the major risks of getting heart attacks by 30%. Olive oil is a rich source of mono saturated fatty acids and polyphenols which helps to reduce inflammation that can reduce the occurrence of heart diseases. Above all, if you could ensure to consume all this food items, they would definitely help you keep control over your cholesterol levels.