Include Super Foods in Your Diet to Fight Cholesterol

Our heart is the most important part of the body but It is also one of the organs which get most affected by life-threatening diseases such as high cholesterol, clogged arteries, arrhythmia and cardiovascular diseases. Among all these diseases cholesterol becomes common these days. More than 80 percent of people die because of heart disease every year. To cure cholesterol it is very important to have a look what we eat or not and is they are helpful to reduce our cholesterol level or not.

So here we provide few magic foods so after reading this article Include These Food Products in Your Diet to Fight Cholesterol.

Oats:

Oats

If you want to lose your cholesterol level then all you have to do is change your breakfast. Include a bowl of oatmeal for breakfast daily which is an easy way to lower your high cholesterol level. The logic behind this food is the presence of beta- glucan which absorb the cholesterol from the body and flushes it out. Oats give you 1-2 grams of soluble fibers and according to Current nutrition guidelines suggest receiving 20 to 35 grams of fiber a day and 5 to 10 grams coming from soluble fiber.

What to do:

Eat a bowl of Oatmeal daily in your breakfast. You can also make it either by adding fruits, smoothies or with baked goods.

Fatty fishes:

Salmon

Fatty Fishes actually great for your heart.It contains omega 3 fatty acids that consist of many health benefits apart from the heart. It is also helpful to cure dementia, cardiovascular, Cholesterol or several other health issues. According to various studies, omega 3 fatty acids found in fishes like herring, mackerel, sardines and salmon to improve the level of cholesterol (up to 4%).

What to do:

Eat at least 2 servings of salmon each week and this serving should be 2 to 3 ounces. You can either consume it Baked and grilled, whatever you want. You can also take fish oil supplements but first, consult your doctor.

Tea:

Tea

Either you take iced or hot it delivers a blast of antioxidant compounds that are helpful to reduce cholesterol levels. Having green or black tea a day will not only give you better cardiovascular health but also helpful to reduce body fat, diabetes and also promote better skin. So it’s time to ditch a cup of coffee and time to switch more of black or green tea.

What to do:

During a day drink only 3-4 cup of Green or black tea (either hot or iced). Keep in mind while preparing tea don’t add sugar or cream as they just spoil the whole Purpose. Instead of sugar you can add honey. If you don’t like to drink tea then another option is available for you. You can take green tea supplements but after consulting your doctor.

Beans:

Beans

 

Beans are best when it comes to lowering cholesterol, as no food is more fiber rich then beans. Try to include any type of beans a day particularly navy, pinto, chickpea, butter beans, black, Lima and Kidney beans. Just make a small change in your diet and clean your colon, fill your stomach full and reduce cholesterol.

What to do:

You can either cook Beans with some other veggies like capsicum, carrots or simply add beans in your salad plate.

Soy:

Soybean

Soybeans and Soy products provide a complete plant based Protein that is great for the people that are suffering from high cholesterol. To help your cholesterol it is useful to include more soybean like enriched soy milk, tofu, edamame , soy flour etc. These products are high in protein that contains high levels of polyunsaturated fats, vitamins, and minerals as well as low levels of saturated fat.

What to do:

Eat at least 25 grams of soy protein daily.Consuming this much amount is helpful to lower high cholesterol.

Honey:

Honey

Honey is loaded with a number of minerals and vitamins which make it an ultimate cholesterol fighter. Besides this, the antioxidants present in honey prevent cholesterol to move out from the blood and also prevent its entry into the lining of the blood vessels.

What to do:

Add 1 cup of honey to 1 cup of hot water. You can also add few drops of lemon juice into this solution and consume it every morning. This will reduce extra fat and also helpful to reduce cholesterol level.

Precautions to maintain Cholesterol level: 

Avoid Junk foods:

Awww ….everyone takes junk foods because these are tasty but Apart from its taste it is not good for your overall health as it contains trans-fats that usually responsible for increasing cholesterol level in the body. So try not to consume them for your health.

Avoid Sweets:

Often most people have a craving to eat sweets after a meal right! If you are one those persons then you need to avoid sugar from your diet as it increases your blood sugar level as well as increases your cholesterol levels. If your prior aim to get rid of high cholesterol that avoiding sugar is the best thing you can do.

Work out every day:

Work out mainly burns a lot of calories and helps you maintain a good body shape. If you spend few minutes of your day by doing aerobic exercise then it is possible to pump out your cholesterol and bring you back on track.

Say “ NO” smoking:

Smoking is injurious to health but still most people don’t avoid it. But if you want to reduce your cholesterol level then quit smoking if you want to see change.

Adopt a healthy lifestyle:

Another healthy way to reduce cholesterol is maintaining a healthy weight and lifestyle. Obesity actually comes along with various health issues so it is always important to maintain your weight by adopting healthy diet or lifestyle.

Give chance to Medications:

Medications actually do wonder to reduce your cholesterol level. Niacin is one of the medications which are great to reduce cholesterol level. But don’t consume this drug on your own, take a suggestion from your doctor.

Now you may know…… what to eat to reduce your cholesterol level if you’re already eating plenty of them, keep up the good work. If not, begin adding them into your diet today.

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