It is important to stay healthy to live long and enjoy life. We all desire to stay fit and have a great life. Cholesterol plays an important role in your life and so you need to tame it!
What is Cholesterol? Cholesterol is a waxy substance made in the liver and it is needed by your body to build cells and make vitamins and other hormones. But too much cholesterol can pose a threat. Cholesterol is formed from your liver and food from the animals. The foods like meat, poultry and dairy products are high in saturated and Trans fats which cause your liver to make more cholesterol than it produces normally. This increases the normal cholesterol level. To control it you need to have foods which lower cholesterol. Read through our content and also take assignment help Australia on different subjects if you are facing problems with your subjects.
It is important to lower your LDL levels which is the deadly cholesterol component is the best way to achieve a low cholesterol diet.
Add these foods to your diet to cut your cholesterol and get back on the road to good health.
- Vegetable oils: Use vegetable oils like sunflower, safflower, mustard oil in place of butter, ghee, lard can help lower LDL levels.
- Oats: A bowl of oatmeal or oat-based cereal gives you 2 grams of soluble fiber which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of fiber saw a drop in their LDL.
- Fruits: Fruits rich in pectin, a type of soluble fiber that lowers LDL like apples, grapes, strawberries.
- Eat fish: Try to eat fish replacing red meat as it contains omega-3 fats. It reduces your exposure to saturated fats which are abundant in red meat. Choose wild salmon, sardines, and bluefin tuna to decrease your risk for heart disease. Omega-3s reduce triglycerides within the bloodstream and also protect the heart.
- Soy: One of the powerful ways to reduce cholesterol is to eat soybeans and products made out of it like tofu and soy milk. If you consume 25 grams of soy protein a day, it can lower LDL by 5%.
- Spices: spices like garlic, curcumin, ginger, black pepper, coriander, cinnamon can improve your cholesterol. It lowers cholesterol up to 9%
- Dark chocolates: Who doesn’t love chocolate? Dark chocolate contains flavonoids, antioxidants that keep your LDL levels lower. But be aware to eat in moderation as it is high in saturated fat and sugar.
- Avocadoes: Avocados are a good source of oleic acid which helps lower the bad cholesterol in your body. Avocado oil can also be used in cooking by replacing butter.
- Tea: Tea can actually reduce your cholesterol levels as it is rich in antioxidants. Green tea has a powerful antioxidant as it is from unfermented leaves and is less processed. Use the sugar less in your tea.
- Nuts: Nuts are high in polyunsaturated fatty acids so almonds, walnuts, or pistachios can be eaten as a snack. It reduces your LDL levels. You should always choose the low-salted ones.
- Veggies: Veggies are usually high in fiber. Eggplant and Okra contain high amounts of soluble fiber and antioxidants. Start eating your veggies and you will decrease your bad cholesterol soon.
- Beans: Beans are a great source of fiber which binds to cholesterol and drags them out of your body. Have as much as black beans, kidney beans, lentils, etc.
So, mostly you should understand that fiber is something to be eaten daily to keep your heart and body healthy. Hope you know how to lower your bad cholesterol level now. Also do not forget to take our assignment help as we have the best teachers for you to help you understand your subject.
Isla Rose completed her Bachelors in Journalism from RMIT University, Australia. Presently, she works as a content writer at GotoAssignmentHelp and assists students with their academics. Event management and sound engineering have always been two of her interest areas.