Bodies produce cholesterol, however foods can help us maintain healthy cholesterol levels. As a result, incorporating the following foods prioritizes overall meal quality while maintaining a balanced diet.
Brown rice is a whole grain, and eating it instead of white rice makes you healthier. It also contains complex carbohydrates, which can help you manage your cholesterol and lose weight.
Quinoa is a great source of protein for vegans and vegetarians, as well as a good source of minerals and vitamins. In addition, It serves as a prebiotic, promoting the growth and health of beneficial gut bacteria.
Whole Grain Oats
Whole grain oats are the most effective whole grain for cholesterol reduction. Because they contain a variety of nutrients and phytochemicals that help to maintain healthy cholesterol levels.
Finger Millets (Ragi)
Ragi is high in protein, making it an excellent choice for vegetarians. It is anti-diabetic, antioxidant, and antibacterial. It also aids in the treatment of cholesterol and diabetes due to its high polyphenol and dietary fibre content.
Fruits are ideal for cholesterol patients because they help lower total and LDL cholesterol levels. Several fruits, including apples, blueberries, pomegranate, and strawberries, have anti-cholesterol properties.
Increasing non-starchy vegetable consumption while decreasing starches such as rice, potatoes, pasta, and bread helps lower triglycerides and cholesterol.
According to research, omega-3 fatty acids found in fish can help lower your cholesterol. It is because fatty acids have a positive effect on reverse cholesterol transport (RCT).
Legumes are high in fibre and protein but low in cholesterol. They contain soluble and insoluble fibres that help to reduce cholesterol absorption in the gut. It also encourages the growth of beneficial gut bacteria.
Milk & Fermented Dairy
As per a study, milk raises HDL cholesterol, while fermented dairy products lower LDL cholesterol and lower the risk of hypertension.
Legumes include soybeans. Soy products have earned a reputation for their ability to lower cholesterol levels over the years. Vegetarians and vegans who are protein-deficient can supplement their diet with soya chunks.
Green tea consumption has been shown in studies to lower LDL and total cholesterol levels.
Nuts contain heart-healthy unsaturated fatty acids, dietary fibre, and antioxidants. Therefore, consuming nuts can lower the risk of coronary heart disease and various other heart conditions linked to cholesterol.
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