it is extremely important to take care of your heart health from the time you hit your mid 20s, and it is not very difficult. All you need is to include certain superfoods that lower cholesterol.
Your heart matters! So does your heart’s health. By keeping your heart fit and healthy, you can give yourself a gift of longer and a blissful life. A healthy heart reduces the risk of cardiovascular diseases including heart diseases and heart attacks. So, next time when you go for your grocery shopping, dedicate it to your heart and bring in following superfoods which will lower your cholesterol. Let us give you a sneak peek into what should be in your grocery cart for your happy heart!
1. Oats & Barley
Once you enter the grocery store, your first target should be to get in whole grains in your cart. Whole grains promote heart health as they are a great source of fiber. Oats and barley are superfoods in the category of whole grains as they contain beta glucan, a type of soluble fibre that aids in lowering cholesterol. Your other preferred whole grains should be quinoa, buckwheat and amaranth, all are which are gluten free grains and excellent for your heart.
2. Beans and Lentils
Somewhere near whole grains, you must be able to find beans and lentils which should be next range of items in your list. Packed with fiber, beans and lentils slow the amount and rate of absorption of cholesterol. Commonly known as dietary pulses, these beans and lentils consumption significantly reduces LDL cholesterol levels] So, grab your packets of black beans, chickpeas, kidney beans and mung beans and make them a part of your daily diet.
We know nuts are healthy; especially almonds and walnuts when it comes to good cholesterol. Rich in fiber, nuts are a source of healthy polyunsaturated and monounsaturated fats. They block the absorption of cholesterol thereby lowering the risk of heart diseases. While choosing the nuts, your preference should be almonds as they supply antioxidant flavonoids, which are plant-based compounds that improve artery health and reduce inflammation. Don’t forget to take walnuts as they are also good for heart health.
4. Olive Oil
Oil consumption is commonly linked with the heart’s health. You will find many oil brands claiming to promote your heart’s health. However, olive oil should be your preference if you want to keep your heart healthy. In fact, extra virgin olive oil contains Polyphenols which promote cholesterol efflux and improve HDL functionality. Thus, in order to keep cardiovascular diseases away, the extra virgin olive oil should be a part of your grocery cart.
5. Green Tea
Now let us go to ‘Beverages’ section. Here, grab your packet of green tea. Who doesn’t know about the health benefits of consuming green tea on weight loss management? But your green tea is an excellent promoter of heart’s health as it lowers LDL cholesterol concentration. Making green tea a part of your daily routine will surely help you reduce the risk of heart diseases.
Now, you should look for exotic fruits section where you can find avocados. They are your superfood when it comes to your heart health. Studies have shown that an avocado a day can help raise HDL cholesterol while lowering LDL. Having a high level of soluble fiber, avocados contain monounsaturated fat which promotes your heart’s health. So, think no more, fill your grocery cart with these heart healthy and nutritious avocados.
Now, coming to the vegetables sections, take along garlic with you if you want to lower cholesterol. Garlic is a magical ingredient which not only adds taste into your food but also prevents blood clots, reduce blood pressure, and protect against infections. And when it comes to your heart health, even studies have proved that garlic has cholesterol lowering effects.
8. Dark Chocolates
When we are shopping for ‘Healthy Heart’, we should definitely add something for your sweet tooth. You can grab your pack of dark chocolates as they proudly come into the category of food that lowers cholesterol. Dark chocolate helps to protect the LDL cholesterol in your blood from oxidation, thereby reducing the risk of heart disease. But, here you need to limit your chocolate consumption as they are high in sugar level and their excessive consumption can have negative impact on your heart. So, your cart should have only few dark chocolate bars.
So, now you have a grocery cart which is full of all the foods that lower cholesterol and keep your heart healthy. Where it concerns your heart, make your food choices wisely. After all, a happy heart means a happy you!
What is low cholesterol food?
Low cholesterol food are those that have healthier fats or cholesterol like HDL. It also helps in removing bad cholesterol from your body and improve overall heart health.
How do you lower cholesterol with diet?
Have foods that are fiber rich and lower in calories. You can also have antioxidant rich foods especially fruits that boost overall immunity. Also look for foods fortified with stanols and sterols like dark chocolate that absorb excess cholesterol from your body.
Can I lower cholesterol with diet?
Yes, you can lower cholesterol by eating right and adding superfoods to your diet. You have to eat foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis. At the same time, cut back on foods that boost LDL, and eat foods that improve HDL.
In your tryst to achieve a healthy and happy heart, do not forget to talk to our Truweight’s expert Health Nutritionist today. Know all what you need to know about how to keep your heart young and thriving even when you reach your eighties. The first consultation is on us! Click here to avail.