Cholesterol is a type of fat in your blood which is produced naturally by your body. Cholesterol is also found in food. The body needs some cholesterol to function correctly, but too much cholesterol can damage the arteries so we should control cholesterol. Excess cholesterol also increases the risk of heart disease. Cholesterol is used to make cell walls to make hormones. Cholesterol enters the bloodstream through lipoproteins.
The main types of lipoproteins are HDL and LDL.
- High density lipoprotein (HDL) cholesterol: the ‘good’ cholesterol. HDL cholesterol is ‘good’ because it gets rid of ‘bad’ cholesterol from your blood vessels.
- Low density lipoprotein (LDL) cholesterol: the ‘bad’ cholesterol. LDL cholesterol is ‘bad’ because if you have too much it gets stuck to the walls of your arteries
In such a situation, to keep the heart healthy, controlling the level of LDL cholesterol is necessary. You will have to make some essential changes in your lifestyle, food, and drink. Today we will tell you about some nutrients that help control cholesterol levels. Also, reduce the risk of heart disease.
1. Fiber
Fiber is an essential nutrient for controlling cholesterol. It is recommended to take 20-35 grams of fiber per day. Fiber is essential for digestion as well as heart health. Fiber can also help reduce the risk of heart disease. Oats, oats, oat bran, whole grains, fruits, and vegetables are good sources of fiber.
2. Low-calorie foods to control cholesterol
Obesity causes heart disease and elevated cholesterol levels. Weight control is significant in controlling cholesterol levels. For this, you can eat low-calorie foods. Low-calorie vegetables also contain soluble fiber. Oats, soups, chia seeds, and Greek yogurt are low-calorie foods.
3. Fortified sterols and stanol foods
Sterols and stanols extracted from plants increase the body’s ability to absorb cholesterol from food. LDL cholesterol levels can be controlled by taking 2 grams of plant sterol or stanol daily.
4. Protein to control cholesterol
Protein is good for heart health. Protein-rich tofu and soy milk are effective in lowering cholesterol. Daily Consuming 25 grams of soy protein can help lower LDL.
5. Omega 3 fatty acids
Omega-3 fatty acids are known to help lower bad cholesterol levels. Omega 3 lowers triglycerides in the bloodstream, helps prevent abnormal heart rhythms, and keeps the heart-healthy. Eating fish two or three times a week can lower bad cholesterol.
6. Magnesium
Magnesium is good for heart health. Avocados, almonds, figs, spinach, and popcorn are all magnesium-rich. Cholesterol levels can be controlled by eating it. You should add magnesium to your diet to reduce high cholesterol levels.
High cholesterol levels can lead to f.atal diseases such as heart attack and heart failure. You should include all these nutrients in your diet to lower your cholesterol. High cholesterol foods should be avoided. It will always keep your heart healthy; you will always be healthy.
