High Cholesterol level is very harmful. It can even lead to heart disease and even lead to death. So it is very essential to keep a track of all the food we consume healthy food and maintain a healthy diet. But you must be thinking that healthy food will not be delicious but you are wrong. We bring to Top 10 food that is tasty as well will help you to control your cholesterol as well.
Make sure to go through all the lists and make a list to eat all this delicious food. Changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet. The Top Food is as follows
1 Fruit and Berries
The first delicious food to lower your cholesterol is fruit and berries. There are not an only healthy options but delicious too. Many fruits are very rich in soluble fiber and help in breaking down cholesterol. It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound. One kind of soluble fiber called pectin lowers cholesterol by up to 10%. It’s found in fruits including apples, grapes, citrus fruits, and strawberries. Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
When we hear oats we all make faces thinking it’s not delicious. But there are many different ways in Oats can be consumed and cooked for a delicious meal. An easy and healthy first step to lowering your cholesterol. And having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast is actually good. It gives you 1 to 2 grams of soluble fiber.
Avocados are one of the healthiest fruit. If you want to control your cholesterol this is the best fruit you can ever eat. They’re a rich source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol. In one study, overweight and obese adults with high LDL cholesterol who ate one avocado daily lowered their LDL levels more than those who didn’t eat avocados.
4 Eggplant and Okra
One of the healthy and tasty options is eggplant veggies. It is a common food in Indian households and is easier to cook. Both Eggplant and Okra are excellent sources of veggies that can reduce your cholesterol. These two low-calorie vegetables are good sources of soluble fiber.
5 Vegetable Oils
Not all oils are good for cooking and frying food. One must choose the right oil that can actually benefit their body and also reduce cholesterol levels. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.
6 Fatty Fish
Yes that’s right eating delicious juicy fatty fish can satisfy your taste bud. In addition, it also lowers the cholesterol level to a greater extent. Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.Omega-3s bolster heart health by increasing “good” HDL cholesterol and lowering inflammation and stroke risk. But the best way to eat this fish is not in a fried way. But to steam and stew it instead of frying.
A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways. Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This, in turn, helps regulate blood pressure.
8 Dark Chocolate and Cocoa:
Yes you saw that right Dark Chocolate is one of the best way to control you cholesterol. Cocoa is the main ingredient in dark chocolate. You might think its too good to be real that chocolate can help in cholesterol. But it’s researched and real. In one study, healthy adults drank a cocoa beverage twice a day for a month. They experienced a reduction in “bad” LDL cholesterol of 0.17 mmol/l (6.5 mg/dl). Their blood pressure also decreased and their “good” HDL cholesterol increased.
9 Fiber supplements
Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.
Lastly vegetables are an excellent source and also it is important to add it in your diet. Green leafy vegetables, fresh veggies are great for health. They’re rich in fiber and antioxidant and low in calories, which is necessary for maintaining a healthy weight.