When it comes to lowering cholesterol, most people focus on cutting fat. However, nutritionists emphasize that cholesterol management is not only about reducing fat intake, it is about making smart food options. Some small yet impressive dietary changes can significantly improve cholesterol levels and support heart health. By incorporating more fiber, antioxidants, healthy fats and intestinal -friendly foods in your diet, you can improve your heart health and maintain a balanced lipid profile.
Too Reading: 9 Effective methods to reduce bad cholesterol and promote good cholesterol
Here are 5 simple dietary changes for better cholesterol levels
Famous nutritionist Anjali Mukherjee suggested to include the following habits in her diet:
1. Improve digestion
A healthy intestine plays an important role in cholesterol metabolism. Supporting digestive health with fiber -rich foods and probiotics can increase the rupture and absorption of cholesterol.
2. Choose low glycemic index (GI) foods
Eating foods with low GI helps to stabilize blood sugar levels, reducing the risk of metabolic disorders that contribute to high cholesterol.
3. Promote antioxidants with green tea
Green tea is packed with antioxidants called Catechin, which can reduce LDL (poor cholesterol) and support heart health.
4. There is a pre-ingredient healthy snack
Eating a small, healthy snack before meals can prevent and prevent balanced cholesterol levels. Opt for nuts, fruits or yogurt instead of refined snacks.
5. Reduce non-vegetarian intake
Back cut on red meat and processed meat reduces saturated fat intake, which in turn can reduce LDL cholesterol levels.
6. Increase consumption of soluble fiber
Soluble fiber is found in vegetables, beans and whole grains, binds with cholesterol in the intestine and helps in removing it from the body.
Also read: 5 fiber -rich foods you should eat daily
7. Include ginger and garlic
Both ginger and garlic have natural cholesterol-lower properties, which add them excellent in the heart-healthy diet.
8. Opt for healthy fat
Swap unhealthy fat for heart -favorable options such as avocados, walnuts and flaxseeds, which provide essential omega -3 fatty acids and help maintain a healthy lipid balance.
9. Avoid sophisticated carbs
Do not say sophisticated carbohydrates such as romali bread, naan, bread, buns, fruit juices, desserts and pastries, as they can contribute to cholesterol imbalance and increase triglyceride levels.
Also read: 5 food combinations that can help reduce cholesterol levels
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Good versus bad cholesterol
There are two types of cholesterol in the body:
LDL (low density lipoprotein) or “bad” cholesterol, which can accumulate in the arteries and cause heart disease.
HDL (high density lipoprotein) or “good” cholesterol, which helps remove excess cholesterol from bloodstream.
The high level of LDL cholesterol can result in plaque buildup in the arteries, which increases the risk of heart diseases. To combat this, experts recommend to increase HDL levels through a combination of diet, exercise and a healthy lifestyle.
Foods that help increase good cholesterol (HDL)
Celebrity Nutritionist Lovnit Batra highlighted many nutrients rich in foods that can help to improve cholesterol levels naturally:
- Chia seeds: Plants -based omega -3 rich in fatty acids and fiber, chia seeds help reduce LDL cholesterol and promote heart health.
- Barley: Barley contains beta-glucon, a soluble fiber that balances the ratio of HDL to the ratio of LDL cholesterol, contributes to a healthy lipid profile.
- Walnuts: A large source of omega -3 fatty acids, walnuts promote HDL (good cholesterol), is known to reduce total blood cholesterol.
- Coconut oil: Coconut oil increases both good and bad cholesterol. While it contains some medium-series triglycerides, it should be consumed in moderation.
- Soybean: Soybeans are packed with unsaturated fat, fiber and plant-based proteins. Isoflavone in soy can help increase HDL levels and reduce LDL cholesterol and triglycerides.
Reducing cholesterol is not just about cutting fat – it is about making the right food option. Mix these dietary changes with regular exercise and a healthy lifestyle, and you will stay on the right path for long -term welfare.
