Cholesterol is a fat-like substance present in the cells of your body. Cholesterol is essential for your body as it aids in producing hormones, vitamin D, etc. However, the accumulation of too much cholesterol can be of harm to the body. It may combine with substances in the blood to form plaque, which can build up and stick to your blood vessels, causing cardiac problems. The most common reason for high cholesterol is an unhealthy eating lifestyle. Lack of physical activity and the use of tobacco and alcohol may be other factors.
Here are some foods that can help alleviate cholesterol:
- Legumes are a group of plant foods consisting of beans, lentils, and peas.
- Legumes are known for their fiber content, protein, and minerals.
- Increasing the intake of legumes can do your body good and reduce your risk of heart disease due to cholesterol.
- Legumes also lead to weight loss, which helps remove all the bad fat from the body.
- Avocados are packed with various nutrients.
- They are rich in monounsaturated fats and fibers, both of which help reduce bad cholesterol and raise good cholesterol in your body. This fact is backed up by clinical evidence.
- Nuts are packed with nutrients and are filled with monounsaturated fats.
- Walnuts are abundant in omega-3 fatty acids, which is a type of polyunsaturated fats. This compound is good for the heart.
- Almonds are rich in L-arginine, which is an amino acid that helps your body produce nitric oxide to regulate blood pressure.
- Most nuts provide phytosterols, a compound whose structure is similar to that of cholesterol. This blocks the absorption of cholesterol in your intestines, thereby lowering cholesterol levels in your body.
- Whole grains include all parts of the grains as opposed to refined grains. This increases the nutritional value of the crops as they retain all the vitamins, fiber, minerals, and plant compounds.
- Oats contain beta-glucan, a soluble fiber that aids in lowering cholesterol.
- Barley also contains beta-glucan and aids in the reduction of bad cholesterol in the body.
- Dark chocolate and cocoa help in reducing the bad LDL cholesterol in the body.
- Dark chocolates are also great for balancing blood pressure levels and for improving levels of good cholesterol.
- These yummy treats are also known to be good for the health of your health because they inhibit the oxidation of bad cholesterol in your body.
- As most chocolates contain a high amount of sugar, which is not good for the health of anything in your body, make sure you purchase dark chocolates with a cocoa content of over 75%.
Fruits and vegetables
- Vegetables are high in fiber content and antioxidants. They are also low in calories, which can help you maintain a healthy weight.
- Some vegetables such as carrots, eggplants, okra, etc., are high in pectin, a cholesterol-lowering soluble fiber.
- Some fruits like apples, grapes, and oranges also contain pectin.
- Certain fruits like grapes and berries contain bioactive compounds that are heart-healthy due to their anti-inflammatory and antioxidant properties.