Learn how to lower your cholesterol naturally with diet. Discover top heart-healthy foods and lifestyle tips to reduce bad cholesterol and improve heart health.
The body naturally produces cholesterol to function well. However, too much cholesterol can build up in the arteries. This increases the risk of heart disease and other health problems.
A low-cholesterol diet is rich in fiber-filled foods like vegetables, fruits, beans, and whole grains. It limits foods high in saturated fat and cholesterol. Cholesterol is important for certain body functions. It helps build cell membranes, produce hormones, make bile, and create vitamin D.
Despite common myths, not all cholesterol is harmful. Some forms of cholesterol are necessary for good health. Consulting a knowledgeable nutritionist in Chennai can provide you with more guidance.
Cholesterol is only beneficial when balanced. Cholesterol travels through the blood on proteins called lipoproteins.
LDL cholesterol, or "bad" cholesterol, can accumulate in your arteries, leading to health risks. People call HDL cholesterol "good" cholesterol. It helps remove cholesterol from various parts of the body. It carries cholesterol to the liver, and the body eliminates it there.
Maintaining proper cholesterol levels is crucial. To support healthy cholesterol levels, eat more soluble fiber, plant-based proteins, and fewer processed foods and red meats. Regular physical activity, maintaining a healthy weight, and avoiding smoking and alcohol can also help lower cholesterol.
This article explores how diet impacts cholesterol and provides recommendations for those with high cholesterol.
Total cholesterol is the combined amount of LDL and HDL cholesterol in your blood. Both total and LDL cholesterol levels should be low. HDL cholesterol, however, is beneficial as it helps reduce the risk of heart attack and stroke.
Consult a top Nutritionist in Chennai to see if you need additional nutrients for optimal health.
Studies show that drinking green tea can help lower LDL and total cholesterol levels. The active compound in green tea, called catechin extract, helps LDL receptors work better in the liver. It also lowers cholesterol absorption in the intestines.
Starting your day with a bowl of oatmeal or oat-based cereal, like Cheerio's, is an easy way to lower cholesterol. Oats contain 1 to 2 grams of soluble fiber. You can boost this by adding a banana or strawberries, which provide an extra half-gram.
Current dietary guidelines suggest eating 20 to 35 grams of fiber each day. This should include at least 5 to 10 grams of soluble fiber. (Most people only get about half of that amount).
Eating fish helps lower LDL cholesterol in two ways. First, it replaces meat that has saturated fats. Second, it provides heart-healthy omega-3 fats.
Omega-3 fatty acids lower triglycerides and protect against irregular heart rhythms. They also have anti-inflammatory properties. All these benefits support heart health.
Legumes, also called pulses, include beans, peas, and lentils. They're rich in fiber, minerals, and protein. Replacing refined grains and processed meats with legumes in your diet can lower your risk of heart disease.
Foods like beans, whole grains, flaxseed, apples, and citrus are high in soluble fiber. Add ¼ cup of black beans to an omelette, sprinkle chickpeas on a salad, or make a quick lentil soup.
Legumes are high in fiber, minerals, and protein. They can help lower blood sugar and reduce cholesterol. They also support the growth of healthy gut bacteria.
People have long valued garlic in cooking and medicine. Researchers know that its main active compound, allicin, offers heart health benefits. Research suggests that eating one clove of garlic daily, or 3–4 grams, can reduce cholesterol by up to 10%.
Garlic may help improve blood pressure in people with high levels and slightly reduce total and "bad" LDL cholesterol. Garlic has a small impact on cholesterol levels. However, it is one of the best natural foods for reducing cholesterol and high blood pressure.
Many studies suggest using aged garlic supplements. People see them as more effective than other types. Large amounts are necessary for these benefits.
Your diet plays a significant role in managing cholesterol levels. While some cholesterol is essential for health, high "bad" cholesterol levels can be harmful.
Your body naturally produces most of the cholesterol it needs. However, limiting dietary cholesterol is still essential, especially if you have diabetes or high blood pressure.
Animal-based foods such as meat, seafood, poultry, eggs, and dairy contain cholesterol. In contrast, plant-based foods do not have cholesterol. You can consult the best Nutrition in Chennai to learn how diet impacts cholesterol.
Controlling cholesterol levels is vital because high cholesterol directly affects heart health and increases the risk of stroke. Doctor-prescribed medications can also help manage cholesterol.
Nutrition experts agree that adding foods that lower cholesterol can help improve health. These foods include vegetables, nuts, fruits, and berries. You can work toward a healthier life by including these foods in your diet along with some lifestyle tips.
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