High Cholesterol Diet – Here are 8 healthy vegetables that can help lower high cholesterol in your body. Keep reading!
Tips for high cholesterol: it can be good or bad. It is the fat molecules in your body that your cells need to function. High cholesterol is commonly used to describe the amount of cholesterol carried in the blood by low-density lipoprotein, or LDL, often called “bad cholesterol.” High LDL levels increase the risk of atherosclerosis, a condition in which deposits of cholesterol, calcium, and white blood cells form plaques on the walls of arteries. Uncontrolled cholesterol can have the following complications like heart disease, stroke, atherosclerosis, etc.
Well, to control cholesterol well, diet plays a very important role. However, plant-based or plant-based foods are low in saturated fat and free of cholesterol; they are also high in soluble fiber which can help lower cholesterol. Dr. Suman Bhandari, Consultant – Interventional Cardiology, Fortis Escorts, Okhla, New Delhi suggests 8 healthy vegetables that can help reduce high cholesterol in the body.
7 healthy vegetables to lower bad cholesterol levels
- Avocados- Rich in monosaturated fats and helps reduce cholesterol. In addition, they have fiber and vitamin C and vitamin E.
- legumes – Plant foods including beans, peas, and lentils. Eating up to 100 g of legumes a day lowers “bad” LDL cholesterol by up to 6.6 mg/dl and also has weight-reducing effects.
- Margarine Enriched with plant sterols that help block cholesterol absorption, which helps lower LDL.
- Garlic- Garlic can lower cholesterol by inhibiting the production of LDL. Also, it has allicin – which lowers LDL. It is considered best when eaten raw or lightly cooked.
- Vegetable oils- Canola, sunflower, saffola and others instead of ghee help lower cholesterol. Olive oil also helps lower cholesterol and has antioxidant properties. Just 4 tablespoons a day reduced cardiac events by 30% in one study.
- Whole grain, oats, barley, jowar lower risk of heart disease mainly through soluble fibers have beta glucan. 3 servings of whole grains a day can reduce heart disease and stroke by 20%.
- soybeans and foods like tofu and soy milk, consuming 25 g of soy protein a day can lower LDL by 5-6%. this is due to isoflavones, plant-based cholesterol-lowering chemicals.
- Eggplant and okra They are low-calorie vegetables and are a good source of soluble fiber.
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