Thanks to our dependence on processed, fried and greasy foods, the problem of cholesterol among young and old has increased in the near past. On top of this, constant sitting, working long hours and no exercise during the pandemic only make matters worse. And while many of us may have heard that high cholesterol can be the primary cause of heart diseases, not all of us know how to overcome these cholesterol problems.
(Also read: 5 foods to avoid if you have high cholesterol)
It is no secret that a healthy lifestyle, exercise and good diet is the solution to many diseases including high cholesterol problems. But, what are the healthy foods that we can include in our diet and stay away from the problem of cholesterol? Well, if you have these questions in your mind, then you have come to the right place because given below are many common fruits and vegetables that you can include in your diet which will help in reducing the number of unhealthy cholesterol in your body. can help.
Here are 5 foods that can help reduce bad cholesterol levels:
1. Barley:
Barley is high in fiber, protein content and is used for many issues like lowering cholesterol and promoting weight loss. Bangalore based nutritionist Anju Sood about barley and its benefits says – “Fiber enhances your heart’s ability to remove bad cholesterol. Barley water is a good source of fiber so it is essential for those patients Those who suffer from cholesterol. The problem.”
You can include barley in your diet in the form of khichdi or other dishes.
2. Amla:
Easily available in our local markets, Amla is a storehouse of many health benefits. According to a study published in the Indian Journal of Pharmacology – Amla provides protection against atherosclerosis in addition to lowering cholesterol. Daily consumption of amla not only reduces the level of bad cholesterol but also reduces the damage caused by oxidation.
Amla can be eaten raw
3. Apples:
We are not unaware of the many benefits of apple, after all, we have always been hearing about it. A book ‘Healing Foods’ published by DK Publishing House states that the pectin fiber present in apples, along with other components such as antioxidant polyphenols, reduces the level of unhealthy LDL cholesterol and slows down the oxidation which is a risk of atherosclerosis. factor. Characterized by hardened arteries.
apples are delicious fruits
4. Fenugreek Seeds:
Fenugreek seeds (fenugreek) are an Indian spice commonly used in curries and various pulses, but apparently can also be used to control bad cholesterol. Meher Rajput, a Delhi-based nutritionist says – Fenugreek (or fenugreek seeds) has a high fiber content and provides many health benefits. These seeds prevent the accumulation of triglycerides and cholesterol levels.
You Can Make Fenugreek Seed Power For Easy Consumption
5. Citrus Fruits:
Citrus fruits range from lemons to oranges to grapefruits and it turns out that all of them are great for keeping your cholesterol levels in check. According to the book ‘Healing Foods’, “Citrus fruits contain hesperidin, which may reduce symptoms of high blood pressure and pectin (fiber) and limonoid compounds, which may slow atherosclerosis (hardening of the arteries) and ” May lower “unhealthy” (LDL) cholesterol. Blood. Antioxidant flavones may also reduce stroke risk in women.”
Citrus fruits have many health benefits
Try adding these foods to your diet for a healthy lifestyle. Are There Other Healthy Foods to Prevent Cholesterol Buildup? Let us know in the comments below.
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.
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