Cholesterol Diet: Incorporating Superfoods into Your Diet for Lower Cholesterol Levels
A healthy diet and lifestyle choices play a significant role in managing high cholesterol levels, which can increase the risk of heart disease. By including certain superfoods in your diet and maintaining a balanced diet low in saturated fat, you may be able to lower your cholesterol levels even further.
Cholesterol is a waxy molecule found in your blood. While your body needs cholesterol to create healthy cells, having too much of it can raise your chances of developing heart disease. High cholesterol levels can increase the risk of heart attack, stroke, and chest discomfort. However, high cholesterol can often be controlled through diet, exercise, and sometimes medication.
While high cholesterol can be inherited, it is more commonly caused by poor lifestyle choices, making it both curable and preventable. A good diet, regular exercise, and occasionally medicine can help lower high cholesterol levels.
10 Superfoods that are Beneficial for Your Health
Olive Oil: Cooking with olive oil instead of vegetable oil or ghee can provide numerous health benefits. Extra virgin olive oil is packed with nutrients like Vitamin E and K, as well as powerful antioxidants. These antioxidants can reduce blood vessel inflammation, fight oxidation of LDL particles, and improve blood pressure.
Coconut Oil: Although coconut oil is high in saturated fat, it contains medium-chain fatty acids that are metabolized differently and can boost metabolism. It also reduces appetite, leading to the consumption of fewer calories. Coconut and coconut oil are highly nutritious.
Cheese: Cheese is not only delicious, but also nutritious. It contains calcium, Vitamin B12, phosphorus, selenium, and protein. One slice of cheese can provide as much as 6.7 grams of protein, equivalent to one glass of whole milk.
Dark Chocolate: Dark chocolate is not only loaded with antioxidants, but also high in fiber and minerals like iron, copper, magnesium, and manganese. It has been shown to reduce the risk of heart disease and protect against skin damage.
Red Wine: Consuming one glass of red wine per day (two glasses for men) has been known to reduce the risk of heart disease. Red wine delivers HDL to your bloodstream. However, it is not advisable to start drinking if you do not already consume alcohol. Consult your doctor before making any changes.
Nuts: Peanuts, walnuts, and pistachios are packed with heart-healthy fats and contain plant sterols that help block the absorption of bad cholesterol. They are also high in fiber and magnesium. Incorporating nuts into your diet can be done by adding them to your breakfast routine, salad, yogurt, or fruit smoothies.
Fatty Fish: Fatty fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which can increase HDL and decrease LDL levels. Aim to incorporate at least two servings of fatty fish per week or consider fish oil supplements if necessary.
Whole Eggs: The yolk in eggs is high in fat and cholesterol, but it is also nutrient-dense and does not contribute to bad cholesterol levels. Eggs are high in protein and can aid in weight loss.
Full-Fat Yogurt: Real full-fat yogurt is nutritious and contains healthy probiotic bacteria that improve digestion, fight heart disease, and aid in weight management. Be cautious when selecting yogurt, as many varieties are high in sugar and low in fat.
Avocado: Avocados are high in fats, mainly monounsaturated fat oleic acid, which has various health benefits. They are also rich in fiber and have been known to lower the risk of heart disease by reducing levels of LDL cholesterol and triglycerides in the blood.
By incorporating these superfoods into your diet along with maintaining a balanced diet low in saturated fat, you can take steps towards managing and lowering your cholesterol levels.
Published Date: July 24, 2023 8:05 AM IST
Updated Date: July 24, 2023 8:05 AM IST