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Heart disease is the leading cause of death worldwide, and the role of the right foods to reduce cholesterol is critical. High cholesterol levels, particularly “bad” LDL, have been linked to an increased risk of heart disease. High triglycerides and low “good” HDL cholesterol have also been linked to an increased risk. Your diet in general has a significant impact on your cholesterol levels and other risk factors. Whole grains, fiber, vitamins, minerals, as well as healthy fats, are all important components of a heart-healthy diet.
What Should You Know About Cholesterol?
Cholesterol is a waxy, fatty substance found in your blood that is naturally produced by your liver. Cholesterol serves many functions in your body, but having too much of it in your blood can be dangerous.
High cholesterol levels in the blood are primarily caused by eating foods that are not part of a heart-healthy eating pattern. Following a heart-healthy eating pattern will allow you to consume foods that are naturally low in unhealthy fats and high in healthy fats along with guiding you to reduce cholesterol.
Types Of Cholesterol
There are two types of cholesterol:
- Low-density lipoprotein (LDL) – is also known as “bad” cholesterol because it can contribute to the formation of plaque (fatty deposits) in your arteries, increasing your risk of coronary heart disease.
- High-density lipoprotein (HDL) – is also known as “good” cholesterol because it can help prevent coronary heart disease.
What Causes High Cholesterol?
Some causes of high cholesterol include:
- Consumption of foods high in unhealthy fats (saturated and trans fats), such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil, and the majority of deep-fried takeaway foods and commercially baked products (such as pies, biscuits, buns, and pastries).
- Low consumption of foods high in healthy fats – healthy fats tend to raise good (HDL) cholesterol. Avocados, nuts, seeds, olives, cooking oils made from plants or seeds, as well as fish are all high in healthy fats.
- Low fiber intake – foods high in dietary fiber, particularly soluble fiber, can lower the amount of bad (LDL) cholesterol in your blood. Include fiber-rich foods in your cholesterol diet by eating vegetables, fruits, whole grains, legumes, nuts, and seeds on a daily basis.
- Not enough Physical activity, as well as exercise, is done on daily basis.
- Being overweight or obese, with excess body fat around the midsection.
- High cholesterol levels can be caused by smoking.
- Your family history may influence your cholesterol level. Several people in a family may be diagnosed with high cholesterol or heart disease at a young age (men below age 55 years and women below 65 years). This pattern can be caused by genetics, such as the genetic condition familial hypercholesterolemia. If you suspect you may be affected, contact your doctor as soon as possible.
Try These Foods To Reduce Cholesterol
What we eat affects our cholesterol levels and can help lower our risk of disease. Following a heart-healthy eating pattern, which includes eating a wide variety of fresh and unprocessed foods and limiting highly processed foods such as takeout, baked goods, chips, and sugary drinks. This not only helps to maintain a healthy and interesting diet, but it also provides the body with essential nutrients.
1. Unsaturated Fat-Rich Foods To Reduce Cholesterol
Cutting back on saturated fat and replacing it with unsaturated fat is an excellent way to lower your cholesterol. Unsaturated fat-containing foods to reduce cholesterol include:
- Olive, sunflower, corn, rapeseed, nut, and seed oils are examples of vegetable oils.
- Cashew nuts and seeds, avocado
- Vegetable oil fat spreads, such as sunflower and olive oil
- fatty fish
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2. Fruit And Vegetables
Fruits as well as vegetables can help lower the risk of heart disease, stroke, stressed life, and certain cancers. They contain vitamins, minerals, and plant chemicals that help you stay healthy, and the majority of them contain little or no fat and are low in calories, so they can help you maintain a healthy weight. And, if you’re eating more fruits and vegetables, you’re probably eating less of the other more energy-dense foods.
Aim for at least five servings of fruits and vegetables per day. An adult serving is approximately 80g or a handful
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3. Foods Rich With Sterols And Stanols
Plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits, and vegetables provide a small number of sterols, but not enough to lower cholesterol. As a result, food companies have created foods that contain plant sterols or stanols, such as yogurt dips, and milk.
These fortified foods lower your cholesterol gradually over a few weeks, and the amount you eat determines how much you lower your cholesterol. According to some experts, they are the most effective single food for lowering cholesterol.
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4. Oats And Barley
When you eat beta-glucan, it forms a gel in your intestines that binds to cholesterol-rich bile acids. This reduces the amount of cholesterol absorbed from the gut into the blood. Your liver must then extract more cholesterol from your blood in order to produce more bile, lowering your blood cholesterol. Oatmeal and barley are grains high in beta-glucan, a type of fiber. Eating 3g of beta-glucan per day as part of a healthy diet and lifestyle can help in reducing cholesterol.
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5. Soya Is The Best Food To Reduce Cholesterol
Soya beans and foods made from them are ideal for a heart-healthy diet. They’re high in protein, vitamins, and minerals while being low in saturated fat. Soy products are a good substitute for high-saturated-fat foods like meat, full-fat cream, dairy products, and soya chunks.
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Healthy Eating Tips To Lower Cholesterol
In addition to eating a varied and healthy diet, try the following tips to help you manage your cholesterol:
1. Dietary Foods To Reduce Cholesterol
A healthy, balanced diet low in saturated and trans fats can help you lower your cholesterol. Replace foods high in unhealthy, saturated, and trans fats with foods high in healthy fats.
2. Triglyceride Levels In The Blood
Triglycerides, like cholesterol, are required by your body to function properly. However, there is evidence that some people with high triglycerides are more likely to develop heart disease and stroke. You may have high triglycerides if you consistently consume more energy than you require.
3. Decrease The Triglyceride Level
Follow a heart-healthy eating pattern and limit unhealthy fats, salt, and added sugar to maintain a healthy diet. Maintain a healthy weight and lose abdominal fat.
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Concluding On A Positive Note
High cholesterol levels are a significant risk factor for cardiovascular disease. Fortunately, you can reduce your risk by including certain foods in your diet. Increasing your intake of these foods will get you on the right track to a balanced diet and a healthy heart.
Frequently Asked Questions
Q. Which Food Lowers Cholesterol Fast?
Ans. Soluble fiber can help to reduce cholesterol absorption in the bloodstream. Oatmeal, kidney beans, Brussels sprouts, apples, and pears all contain soluble fiber. Many of the health benefits attributed to dairy may be attributed to whey protein, which is found in dairy products.
Q. How To Reduce My Cholesterol In 7 Days?
Ans. Soluble fiber, found in foods such as oatmeal, apples, prunes, and beans, prevents your body from absorbing cholesterol. According to research, people who ate 5 to 10 grams more of it per day saw a decrease in their LDL. Eating more fiber fills you up, so you don’t crave snacks as much.
Q. Does Coffee Affect Cholesterol?
Ans. Though brewed coffee does not contain actual cholesterol, it does contain two natural oils that contain chemical compounds that can raise cholesterol levels, cafestol, and kahweol. Furthermore, studies have shown that older coffee drinkers have higher cholesterol levels.
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Q. Are Bananas High In Cholesterol?
Ans. Fiber and potassium content in bananas help lower cholesterol as well as blood pressure. Bananas are particularly well-known for being high in soluble fiber, which promotes a healthy body and immune system.
Q. Is Rice Good Foods To Reduce Cholesterol?
Ans. Basically, excessive consumption of white rice may contribute to high cholesterol. Choosing whole grain varieties, on the other hand, adds more fiber and nutrients to the diet and may help someone manage their cholesterol.
Homemade poha provides nearly 5% of our daily potassium requirement, which helps to control blood pressure and maintain cardiac health while also assisting in blood cholesterol control.
Contact Us Today
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy as well as Enjoy a long happy life.