Most of the time when we think about a perfectly healthy body, we mostly add all the physical attributes to it. However, the health of the internal organs is a vital element of a healthy body.
Good heart health is very essential for our bodies and it can only be maintained by having a healthy lifestyle.
The heart pumps oxygenated blood for all the organs and tissues of the body, and it is very important for maintaining a fully-functional body.
Cholesterol is an important substance found in the human body. It is essential for a lot of metabolic functions but if its levels increase in the body, it can lead to several heart problems.
The cholesterol levels in our body should be kept in check and it can be done by including several food items in our diet.
It is very important for us to know the importance of cholesterol in our body and why it should be kept in check before we have a look at food items.
Here are 10 things you can add to your diet that will help you to maintain a healthy Cholesterol level.
So far, it is clear that a healthy body would have balanced levels of Cholesterol for its smooth functioning and improved metabolism.
A lot of things should be looked after if you are suffering from or concerned about increasing your Cholesterol levels.
Heart diseases from high cholesterol can be prevented by working out daily and consuming food with a high nutrient profile.
Omega-3, soluble fibers, proteins, vitamins, minerals, etc. should be incorporated into your meals. Many food items can help you to decrease your cholesterol levels.
Soy Products
Products made from soya beans have originally been known for being rich in protein. However, it has excellent results in decreasing bad Cholesterol levels also known as LDL.
It also gives a boost to the production of good cholesterol, which is also known as High-Density Lipoprotein or HDL.
Average consumption of around 25g of soy products per day, can reduce around 4% of LDL.
There are a wide variety of soy products such as soybeans, soy yogurt, soy milk, tofu, soybean oil, etc. which can be easily incorporated into our diet.
Dark Chocolate
Dark chocolate has a lot of health benefits. It has a high percentage of antioxidants. It reduces inflammation and boosts the immune system of the body.
It also has been proven to be very beneficial for importing heart health and it reduces the risks of heart attacks and obesity.
Studies have shown that dark chocolate also helps in managing the cholesterol in the body.
It helps in lowering the levels of LDL Cholesterol, gives a boost to the HDL Cholesterol levels, and keeps the overall levels low.
However, they should be eaten in moderation as they are rich in calories and saturated fats.
Fish
Seafood, especially fishes, have an excellent profile of nutrients. Fishes such as Salmon, Anchovies, Mackerel, etc. have a good amount of fats and Omega-3 fatty acids.
Fish can be a great substitute for meat in your diet as the latter has a high percentage of saturated fats which induces high Cholesterol levels.
The Omega-3 fatty acids are highly beneficial for good heart health. Moreover, it also helps in increasing HDL Cholesterol levels.
This study talks more about the health benefits of fish. There are a lot of ways of incorporating fish into your diet.
However, fried fish should be avoided as an option as it can lead to many heart-related diseases and defeats the purpose.
Garlic
Garlic adds a great taste to your meals and is known to add a spicy element to them. However, little do we know about the goodness it stores within itself.
Research has shown that garlic can help reduce both the levels of Cholesterol and blood pressure.
By having one clove of garlic per day, there can be around a 10% reduction in the Cholesterol levels of the body.
Here is research that substantiates this data. Moreover, it also helps in increasing the HDL Cholesterol levels in Hyperlipidemic patients.
Avocados
It is yet another fruit that can substantially reduce the chances of having high cholesterol.
It also reduces the levels of Cholesterol in patients who are suffering from obesity and high LDL Cholesterol levels.
It has a high percentage of fibers and monounsaturated and polyunsaturated fatty acids which helps in improving heart health.
Olive Oil
The food from the Mediterranean region is said to be the best for your heart’s health. Research has shown that it has a lot of health benefits.
Extra virgin olive oil can be a great substitute for vegetable and refined oil or butter and it also reduces the risks of heart attacks. The Polyphenols present in it reduce inflammation.
It is rich in MUFAs or Monounsaturated Fatty Acids which help in reducing LDL Cholest levels and increasing HDL Cholesterol levels. It can be used for salad dressings and regular cooking purposes.
Barley
It is a healthy whole grain. Whole grains such as barley, oats, millets, etc. are rich in fiber and have a higher percentage of minerals and vitamins than refined grains.
Barley contains Beta Glucans which are soluble dietary fiber and helps in the reduction of cholesterol in the body by binding the bile acids.
Hence, more Cholesterol would be used in the body for producing bile acids and it would keep the Cholesterol levels low.
Okra
This summer vegetable is not only good in taste, but it can also help in reducing the cholesterol levels in the body.
It is rich in soluble fibers and antioxidants, which improve heart health. It contains a gel-like substance called Mucilage which sticks with the cholesterol during digestion and exits the body through the stool.
However, if okra is being prepared in a lot of oil and butter, it can also increase the LDL Cholesterol levels in the body. Here is a study that talks more about the health benefits of okra.
Nuts
A lot of studies show that nuts such as almonds, walnuts, cashews, pistachios, etc. can help in reducing the cholesterol levels in the body.
Nuts have a wide range of nutrients such as fiber, monounsaturated fats, Omega-3 acids, amino acids, etc. which are very beneficial for the heart.
They have a substance known as Phytosterols which helps in reducing cholesterol levels by reducing its absorption during digestion. A small portion of different types of nuts should be included in our diets.
Apples
An apple a day could keep your away as research has shown that eating one apple every day not just helps in reducing cholesterol, but also helps in keeping away other heart-related problems.
It has a high amount of fiber, vitamins, and minerals. Moreover, it has a high percentage of Polyphenols which are known to help in reducing LDL Cholesterol levels.
The medical professional recommend at least two apples in a day for people having very high levels of Cholesterol.
Conclusion
There is no scope for complacency when it comes to looking after your health. Around 38% of American adults suffer from high cholesterol levels which is a serious concern.
By including these food items in your diet, you can prevent many heart-related issues and step into a better future.