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High cholesterol levels continue to affect countless number of individuals out there. The good news is that studies have shown that high cholesterol can be treated with a number of healthy foods.
It is recommended that every individual should consume at least 300 grams of vegetables and 100 grams of fruits every day.
Changing the foods that you eat can lower your cholesterol and also improve the amount of fats floating through your bloodstream.
Different foods help in lowering cholesterol levels in various ways. Some deliver soluble fibre that binds cholesterol and its precursors in the digestive system. They then drag these out of the body before they get into circulation. Some veggies that contain sterols and stanols will help block the body from absorbing cholesterol.
At the same time, you need to curb back on foods that boost LDL cholesterol, as this is also important to lower cholesterol levels.
In this article, we have listed some of the best foods to lower cholesterol levels in the body. Read further to know how to reduce cholesterol in the Indian diet.
1. Apple Cider Vinegar:
Studies have shown that vinegar when consumed with water showed an ample amount of reduction in LDL cholesterol and an increase in HDL cholesterol.
These contain significant amounts of good fats such as oleic acid, healthy monounsaturated fats and fibre that help boost good cholesterol and lower the bad one.
This is considered to be one of the best cereals to lower blood cholesterol and triglyceride levels and also regulate blood sugar levels. It contains beta-glucan that reduces the cholesterol levels from 4% to 10%.
4. Beans And Legumes:
These are rich in dietary fibre that helps lower cholesterol levels and prevents the blood sugar levels from rising rapidly after a meal. These are one of the top foods to lower cholesterol.
5. Brown Rice:
This being unpolished retains most of its fibre and nutrient content that are removed from white rice. The high fibre content of brown rice helps lower the blood sugar and cholesterol levels.
Broccoli is known to have cholesterol-lowering properties. Steamed broccoli is more beneficial than raw broccoli in lowering the cholesterol levels.
Celery contains a high antioxidant content that prevents the oxidation of LDL cholesterol and lowers the risk of heart disease.
Just half a spoon of cinnamon a day has shown to significantly reduce blood sugar levels, LDL (bad) cholesterol and also the total cholesterol levels in people with type 2 diabetes.
9. Coriander Seeds:
These seeds have useful cholesterol-lowering properties. Boil two spoons of coriander seeds in a glass of water. Strain the decoction after cooling and drink it twice a day for best results. This is one of the best foods that lowers cholesterol fast.
10. Cluster Beans:
These are known to lower the cholesterol levels. It is rich in dietary fibre that is extremely beneficial in lowering the cholesterol levels.
11. Fenugreek Seeds:
These when consumed on a regular basis help in lowering the total cholesterol, LDL cholesterol and triglyceride levels in the blood.
12. Fatty Fish:
Scientific evidence has revealed that consuming fish that is rich in omega-3 fatty acids reduces triglyceride levels by 25%-30% and increases the HDL levels.
Fruits like pear, apples, oranges, berries, grapefruit and pomegranate have shown to reduce the cholesterol levels in the blood due to their high fibre content.
Garlic contains allicin that is known to reduce the total cholesterol, LDL cholesterol and triglyceride levels.
A study that tested the properties of ginger found that it helps in reducing the cholesterol, triglyceride levels and blood sugar levels.
16. Green Tea:
Green tea contains catechins, polyphenols that are known to have protective effects on the heart. Studies have shown that drinking green tea lowers total and LDL cholesterol in the body.
17. Ispaghula Husk:
These are enriched with high levels of soluble fibre that have the effect of statins in lowering the cholesterol levels.
Lemons contain limonoids that are known to reduce the production of apo B that is associated with high cholesterol levels.
19. Mutigrain Atta:
This is a rich source of B vitamins and fibre that help to lower the LDL cholesterol, hence reducing the risk of heart diseases as well
20. Nuts And Seeds:
Nuts and seeds contain a good amount of healthy fats, fibre and other nutrients that aid with reducing the risk of heart diseases by lowering the cholesterol levels.
21. Oatmeal And Oatbran:
These contain soluble fibre called beta-glucan that is found in healthy fruits like apples and pear. Studies have revealed that eating just 3 grams of soluble oat fibre every day can reduce the total cholesterol by 8%-23%.
22. Rice Bran Oil:
This is extracted from the bran layer that contains healthy fat, monounsaturated fatty acid, etc., that are known to lower the LDL levels in people with high cholesterol.
Consuming about 25 grams of soy protein a day can lower LDL by 5% to 6%. You can go for soy products like tofu, nuggets, unflavoured soy milk, etc.
These contain plant compounds called lycopene that reduces the levels of LDL cholesterol. Drinking tomato juice will help you get maximum of its cholesterol-lowering property.
Okra or bindi contains soluble fibre that helps to lower the cholesterol levels. Make sure that you do not cook this with too much oil, otherwise it might lose its nutrition. This is one of the best foods that helps reduce cholesterol.