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8 Superfoods That Lower Cholesterol And Keep Heart Healthy

Nutritionists in general, ask their clients to exclude fat from the diet. This is to prevent the buildup of cholesterol in the arteries.

Now there are two types of cholesterols – the LDL (low-density lipoproteins) cholesterol which is termed as the ‘bad’ cholesterol and HDL (high-density lipoproteins) cholesterol which is the ‘good’ cholesterol.

While excess LDL cholesterol leads to the buildup of cholesterol in arteries as mentioned above, HDL carries the cholesterol from the rest of the body to the liver. The liver then removes cholesterol from the body. This HDL cholesterol is important for heart health.

A healthy heart can prevent cardiovascular diseases in the future and certain ‘superfoods’ can ensure a good and healthy heart. These superfoods have the ability to reduce cholesterol levels.

Here we bring you some foods that should be included in your diet for a happy heart.  

1. Psyllium husk

Good old isabgol or psyllium husk can lower total cholesterol and even LDL cholesterol levels. To reduce the risk of heart diseases, including 3 to 12 grams of psyllium husk.[3]

When you combine it with a diet low in saturated fat, the effect is incredible. Loaded with fibre, psyllium husk can relieve constipation and promote regular bowel movements.

Apart from this, it can also reduce blood sugar levels, keep the stomach sated for a longer period of aid and promote weight loss.

2. Sprouted beans, lentils and legumes

Packed with fibre and protein, beans, lentils and legumes slow the amount and rate of absorption of cholesterol.

Commonly known as dietary pulses, these beans, legumes and lentils consumption significantly reduces LDL cholesterol level.  

Eat kidney beans, chickpeas, navy beans etc at least 5 or more times a week for the benefit. Spouted the better! The fibre content in these household staples is equal to wheat bran.

3. Nuts

We know nuts are healthy; especially almonds and walnuts when it comes to good cholesterol. Rich in fibre, 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.

Nuts4. 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 is the best out there for great heart health

In fact, extra virgin olive oil contains Polyphenols which promote cholesterol efflux and improve HDL functionality. Thus, in order to keep cardiovascular diseases away, extra virgin olive oil should be a part of your diet.

5. Spirulina

A study found that Spirulina helped reduce triglycerides by 16.3%, total cholesterol by 8.9%, LDL cholesterol by 10.1%, and the total cholesterol to HDL ratio by 11.5%.

A gram of Spirulina per day was shown to help reduce bad fat.  Spirulina also contains antioxidant properties and it has the ability to reduce blood pressure. [2]

6. Avocado

Avocado is the right exotic superfood when it comes to heart health. Studies have shown that an avocado a day can help raise HDL cholesterol while lowering LDL.

Having a high level of soluble fibre, avocados contain monounsaturated fat which promotes heart health.

Avocado is also a good source of Vitamin K, E, B-6, and C, omega-3 fatty acids, potassium and magnesium. Though the majority of the calories come from fat, avocados are great for heart health and can be consumed moderately.

7. Garlic

Garlic is a magical ingredient which not only adds flavour to your food but also prevents blood clots, reduces blood pressure, and protects against infections.

Research finds garlic to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research reveals that it can also help stop the artery from clogging at the earliest stage.[1]

8. Salmon

Omega-3 fats are very crucial when it comes to protecting the heart against bad cholesterol. Eating at least 2 servings of fish every week will lower the cholesterol and protect your heart. 

So, now you have a grocery cart which is full of 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!

QUICK BYTES

1] 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.

2] 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.

3] 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 that 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.