Cholesterol is a fatty substance present in our blood and naturally produced by the liver. Although this substance is necessary for our body to function properly, high levels are not a healthy sign at all. In fact, high cholesterol increases the risk of cardiac complications and many other health hazards.
With certain lifestyle changes like a healthy diet, physical exercise, and weight management, you can reduce the cholesterol amount in your body. This blog will focus on high cholesterol diet and eating habits that may improve your health. Read on.
Leading a healthier life becomes easier if a person follows a healthy diet. People with high cholesterol can consider adding the following food items to their diet. These are highly effective in improving overall health:
People with high cholesterol must consume lots of fresh fruits and vegetables. Medical experts have stated in a report that people who consume a minimum of four servings of fruits and vegetables everyday experience reduced cholesterol levels. Some fruits that need to be a part of a high-cholesterol patient’s daily diet are apples, strawberries, citrus fruits and strawberries.
People with high cholesterol should make food items rich in soluble fibre a part of their daily diet. Beans are rich in soluble fibre and are quite a versatile food item. Furthermore, there are many options to choose from–lentils, navy and kidney beans, black-eyed peas and garbanzos. Beans are quite a versatile food item as there are multiple ways to prepare them depending on individual taste.
Nuts can effectively improve an individual’s cardiac health apart from reducing cholesterol levels. People with high cholesterol should regularly consume almonds, peanuts and walnuts in their diet. You can add nuts to a bowl of salads or even consume a handful of them as snacks.
Fatty fish contains high levels of omega-3 fatty acids that lower triglycerides, a form of fat generally found in the blood. As a result, it reduces the risks of a person developing blood clots and lowers blood pressure. You can consider adding mackerel, tuna, herring, trout and salmon to your daily diet if you suffer from high blood pressure.
Oatmeal is rich in soluble fibre, which effectively lowers LDL (low-density lipoprotein) cholesterol which is the bad cholesterol. Add oatmeal or oat bran to your breakfast every day. One serving of oatmeal ensures 3 - 4 grams of fibre. In addition, you can consume fresh fruits such as berries and bananas as they would effectively reduce cholesterol.
Avocados are rich in nutrients and monounsaturated fatty acids (MUFAs). People suffering from obesity should add avocado to their diet as it improves the health of people suffering from cholesterol. Add avocado slices to sandwiches and salads, or treat them as a side dish. Generally, avocados are eaten with guacamole which people enjoy with corn chips. You can even eat guacamole with chopped vegetables like cucumber slices.
Consider replacing fats in your diet with olive oil. There are many ways you can use olive oil in your diet. For instance, you can saute vegetables in olive oil or use it as a salad dressing. Furthermore, you can use it instead of butter as a dip or while basting meat.
Herbs and spices are rich in vitamins, minerals and antioxidants. Studies have shown that if people regularly consume turmeric, garlic and ginger, it will contribute to lowering cholesterol effectively. Furthermore, these ingredients are also effective in improving cardiac health. Besides the spices mentioned above, consider adding mint, thyme, dried oregano, clove and cinnamon to your food.
Given below are details of food items that people with high cholesterol should avoid:
You can choose any of the diet plans mentioned above. Moreover, as this blog has mentioned the food items you need to consume and avoid, you can also formulate your plan. However, there are a few things that you need to take into consideration before deciding on a diet for high cholesterol:
Apart from following a proper diet for high cholesterol, you must remember the following important points:
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Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
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