Bad cholesterol is extremely unhealthy and sometimes fatal for the body. The fatty molecules that enter the bloodstream can be bad in the short term and extremely unhealthy in the long term leading to strokes and heart diseases. Today where there are so many options to choose from food and drinks, many of them consist of elements that tend to increase cholesterol levels in the body.
14 Healthy diet to prevent bad cholesterol
Oats are lightweight grains and easily soluble. They are rich in nutrients and easily soluble, a great food source to prevent bad cholesterol. Oatmeal as a breakfast can prevent cholesterol and reduce the risk of having bad cholesterol.
Beans are versatile and diverse as there are many varieties of them present. It can be cooked in various ways and is a good source of soluble fibers, making it a good food source to fight bad cholesterol.
3. Whole grains
Whole grains like wheat and barley are cheap and easily available sources of soluble fibers and hence prove to be a good food source to prevent chances of strokes and bad cholesterol.
4. Nuts like walnuts and almonds
Several studies show that nuts, especially almonds and walnuts, prevent heart disease and cholesterol risk. It also has several other nutrients that help the heart in many ways.
5. Fruits like apples, grapes, and strawberries
Fruits like apples, grapes, strawberries, and citrus fruits are rich in pectin, a type of soluble fiber that is a good source of anti-cholesterol foods.
6. Food containing sterols and stanols
These are derived from plants, and they absorb cholesterol from food. This is why it is also being added to various food items recently. Having 2 grams of plant-based sterols or stanols can reduce LDL cholesterol by 10%.
7. Fatty fish
Replacing meat by fatty fish can be healthier for people with bad cholesterol as having it two to three times a week may reduce the chances of bad cholesterol as it is rich in Omega-3.
Soybeans and other soy related goods like tofu and soy milk can help in cutting down bad cholesterol in the body and keep the body healthier for the long term.
9. Fibrous foods
Fibrous foods are the best source of readily available food to cut down heart diseases and prevent the efficiency of the body.
Legumes are one of the most treasured foods for heart-related issues. It strengthens the body and heart and is easily digestible along with being available at every place. It is not just good to consume legumes but also good to crop them on fields.
11. Dark chocolate and cocoa
Cocoa and dark chocolate help to keep the heart healthy and prevent bad cholesterol. Cocoa is great for the heart, and being the main content in dark chocolates, it is one of the most delicious ways to prevent bad cholesterol.
Garlic is one of the most prominent spices. It contains soluble fibers and is a highly rich source of nutrients, making it a good food source for cholesterol and blood pressure.
Both green and black tea helps in lowering cholesterol. Green tea is made from partially fermented leaves, while black tea is from fully fermented leaves. Researchers believe that cetachins present in tea works well in lowering cholesterol levels.
14. Dark leafy green vegetables
Green leafy vegetables are suitable for the overall health. Still, research links it directly with lowering cholesterol as it binds the bile acids and helps the body secrete more cholesterol, thereby reducing cholesterol levels.
Other than a healthy diet, proper exercise and Yoga can effectively control and prevent bad cholesterol in the body. This combination can control cholesterol, prevent various diseases, and keep the body healthy.