Just like we all have a child in each one of us so do we have a foodie. We all have our weaknesses towards either desserts, spicy delicacies, junk, or oily food. It is good to consume food if it is had in proper quantity and with a mix of all the varieties. Low Density Lipoprotein (LDL) is an injurious cholesterol carrying particle. In order to keep your cholesterol in control you need to keep LDL levels low and try to increase the protective HDL (High Density Lipoprotein). Food items like fatty fish, nuts, fruits (apples, strawberries, grapes, citrus), beans, eggplant, okra, nuts, vegetable oil, green leafy vegetables and soy can help rescue you from the threats of cholesterol.
1. Fatty Fish
Fatty Fish either baked or grilled can make a nice cholesterol free meal because it is rich in Omega-3 fatty acids. But remember to either bake or grill it. Frying the fish is a big ‘No-No’.
Nuts form a great source of heart healthy nutrients such as fiber, selenium and vitamin E. These also contain monounsaturated and polyunsaturated fats which work towards lowering LDL.
3. Oats, Barley and Brown rice
Soluble fibres found in oats, barley and brown rice reduces LDL to a great extent owing to its function of excreting acids and cholesterol from the body. Oats come in different forms. The best way is to include it in your first meal – sumptuous breakfast.
4. Beans and Lentils
Beans and lentils is the next food item that should be in your list should you wish to control cholesterol. These are a good source of lecithin, soluble fibre and protein. Infact it contains low fat too.
5. Healthy Dessert
A meal followed by a healthy dessert can just be the right option to fill a hungry stomach. How about a fruit salad that includes apple, pears, grapes and strawberries? Yes, these fruits are rich in soluble fibre and help to get rid of the excess cholesterol in your body.
Just like the other fruits, Blueberries too are rich in soluble fibres. But what distinguishes it from the rest is the antioxidant Pterostilbene which reduces cholesterol levels. Cholesterol if not controlled can form sticky plaques leading to formation of Atherosclerosis (heart ailment). So if you have tested positive for high cholesterol make sure you have sufficient quantity of blueberries.
Garlic may not be as bad as it smells. If you are to believe me, you will learn that garlic includes an active substance known as Allicin which helps reduce LDL and boost HDL. Use it in savory and enjoy a nutritious meal.
8. Raw Carrots
Raw carrots constitute high quantities of a fibre called pectin which assists in lowering the cholesterol at quite a significant rate. You could combine carrots with green leafy vegetables and make an appetizing salad for a healthy heart.
As the adage goes ‘Nothing in excess is ever good’, we apply the same approach towards our meals as well. Hence it is advised that every person maintains proper balance of each item to avoid any kind of illness to your body that could pose a serious danger to your life.