Americans are celebrating February as Heart Month and they focus on heart health more this month. One thing that vastly affect the heart health is your cholesterol levels. Diet food exporter Shanti knows the risk of high cholesterol. They want you to know how high blood cholesterol levels can result in the development of heart disease and a person may also get a heart attack. There is no such specific symptom that tells your cholesterol level. People with high cholesterol don’t even realize they have it. However, a simple blood test may reveal the right results.
What causes high cholesterol? Your lifestyle plays a major role in helping to manage cholesterol levels and maintaining heart health. For better heart health, you need to have an active lifestyle along with a healthy diet. A high fiber diet can balance your cholesterol levels. Here, the world’s leading diet food exporter brings the best food choices to make for a healthy heart.
Oats – Oats in any form, i.e. oat bran, rolled oats, and whole oat flour can be a healthy diet food option for those who are looking for a heart-healthy diet. Whole oats have a soluble fiber known as beta-glucan that helps reduce LDL “bad” cholesterol. Oats also help regulate blood cholesterol levels by preventing entry of cholesterol in your bloodstream.
There are multiple recipes to try with simple rolled oats. You can find them easily online.
Beans – Beans are also a great source of protein and fiber. Eating beans regularly can have a cholesterol-lowering impact on your body. The fiber content present in the beans slows digestion that helps you feel fuller for longer. There are saturated fat present and no cholesterol. Beans are heart-healthy and inexpensive plant-based sources of protein.
There are different types of beans available in the market and all of them vary in their nutritional value but each of them offers heart-healthy benefits. There are lentils, kidney beans, navy, black, black-eyed peas, and more. Moreover, beans are versatile foods and can be prepared in multiple ways.
Flaxseed – Flaxseeds contain omega-3 fatty acids, which are important for human consumption since our bodies don’t make them and we need to get them from foods. Flaxseeds contain most ALA omega-3 along with protein, soluble and insoluble fiber content and lignans. All these nutrients help in managing cholesterol and support the overall health of the heart.
In case you are not adding enough fiber to your diet, start doing it slowly. Make sure you drink plenty of water to avoid any gastrointestinal issues.
Almonds – Almond is nutrient-rich, a powerhouse nut that contains a high amount of healthy unsaturated fats, antioxidants, phytosterols, and vitamin E along with fiber and protein. You can even give them to children for improving their brains.
Foods that promote LDL in your body
You already know now which food keeps your LDL low. Now, it’s time to know those foods that are responsible for increasing bad cholesterol in your body. Some ideas to cut your cholesterol and get back making a road to good health.
- Fried food – Deep-fried meats and cheese sticks are the most unhealthy foods for high cholesterol patients. These foods contain more calories and trans fats that increase heart disease risk.
- Fast food – Fast food consumption may lead to several chronic diseases like diabetes, obesity, heart attack, etc. People who are having fast food diet suffering more from bad cholesterol levels and diabetes. Eating less processed food and having homemade meals can lower the body fat, weight, and reduce the risk of heart disease.
- Desserts – We all have a sweet tooth that craves cake, ice creams, pastries, cookies, and other processed refined sugar products. These food products are not only unhealthy but also badly affect your cholesterol levels, fats, and calories. When you frequently eat these foods, your health can severely get affected and you may end up gaining extra unwanted kilos.
How to bring down cholesterol levels?
High cholesterol builds your danger of heart attacks and heart disease. Medications can help improve your cholesterol. Yet, if you’d preferably first make way of life changes to improve your cholesterol. For that. you can eat more fiber-rich food and do the right exercise to get rid off bad cholesterol. You should reduce those extra kilos to lower cholesterol levels. Include healthier food options to your diet and omega-3 fatty acids can maintain your heart health. Avoid red meat and non-vegetarian diet and consume more vegetables and fruits for a healthy lifestyle.