Cholesterol Lowering Foods List - کولیسٹرول کم کرنے والی غذائیں
Cholesterol levels on increase is a common worry for everyone. There are some cholesterol lowering superfoods that significantly help in reducing cholesterol levels. As a common man, we must know about what foods might helps in lowering our cholesterol. KFoods.com here presents a cholesterol lowering foods list with descriptions and how you use those foods in your diet.
Those who are on dieting can consider diet foods here
High LDL cholesterol level in medical terms is called hypercholesterolemia which raises the risk of cardiovascular disease including heart attacks. High amount of LDL and VLDL are dangerous for health whereas HDL cholesterol is good for one's health. You should keep an eye on your cholesterol level before your old age comes. If it is not controlled timely, it can cause severe health issues related to heart and chest. Adjusting your everyday diet plan, you can control level of cholesterol.
Cholesterol Kum Karne Ke 4 Behtareen Tarike (in Urdu)
Following are the 7 Cholesterol Lowering Foods
1. Almonds (بادام)
Almonds are one of the main cholesterol lowering foods which helps reduce cholesterol levels effectively. The polyunsaturated fats and fiber in almonds raise HDL cholesterol (which is good for us) in the body and reduce LDL (which is bad cholesterol). In November 2011, a study
published in NutritionReview.org
, a health journal
suggested that eating almonds, walnuts and other similar nuts significantly reduce LDL cholesterol up to 19 percent.
Almonds can be consumed in different ways. Top your salads, puddings or yogurts or eat 6 to 7 almonds separately everyday. It will be good to control cholesterol level.
2. Salmon Fish
Salmon fish contains EPA and DHA omega-3 fatty acids which are very helpful in controlling cholesterol. Salmon helps increase HDL cholesterol and therefore minimizes the risk of heart problems.
Take salmon meal twice a week. Either bake it or grill it, both are fine. It is usually around 2 to 3 ounces in weight.
3. Garlic (لہسن)
Garlic is a very effective superfood which helps reduce high cholesterol level to a great extent. It has many other health benefits as well such as it helps reduce blood pressure, safeguards against heart diseases, and prevents formation of clots in blood. According to a press release
from National Institute of Integrative Medicine - niim.com.au - garlic extract is a safe and alternative to blood pressure and cholesterol lowering medications for many people.
- Garlic can be consumed in many ways. Eat a couple of garlic cloves empty stomach in the morning everyday.or
- Add garlic to your salad and eat it like you eat salad with meal.
4. Dark Chocolate
Dark chocolate is another food very effective for lowering LDL cholesterol level whereas increasing HDL cholesterol level in the body. The high amount of antioxidants and flavonoids in dark chocolate save platelets of blood from sticking to each other. This ultimately lowers the risk of heart attack.
You can eat 2 small pieces of dark chocolate everyday. Make sure it contains 60% cocoa.
5. Olive Oil (زیتون کا تیل)
High monunsaturated fats in olive oil are very helpful to reduce bad cholesterol level. Consumption of olive oil saves from heart diseases risks. Olive oil is also full of vitamin E which is good for overall health as well.
Make use of 2 tablespoons of olive oil everyday. Use it in place of other oils that you use with foods such as to make salad or for dipping the bread. As olive oil is high in calories, make sure you do not take it in excessive amount.
6. Orange Juice (مالٹے کا رس)
Besides a vitamin-C rich fruit, orange is one of the easily available cholesterol lowering foods. In the orange season, seek out straight out of the carton orange juice and make it part of your daily diet until it is available fresh. In a study about effects of orange juice on cholesterol level, participants observed that drinking 3 glasses of orange juice a day raised their HDL to 21% whereas decreased LDL/HDL ratio to 16%.
Drink 2 to 3 full glasses of orange juice with certainty that you are drinking fresh juice. If full glass is not possible, take 2 to 3 cups. Eating oranges everyday is helpful for the cause as well.
7. Green Tea (سبز چائے)
Green tea is known for its undeniable benefits to health. Take 2 to 3 cups of green tea and put breaks on your rising cholesterol levels. Drinking green tea reduces LDL cholesterol in humans. Different compounds in green tea prevent cholesterol in absorbing in digestive tract and help it flush out of the body. It is also helpful to reduce heart attack risks.
You can drink 2 to 3 green tea cups. Choose from various green tea recipes and make the cup according to your taste.
In addition to make use of cholesterol lowering foods, you can consider some other tips such as:
- Daily at least half hour exercise
- Quit smoking
- Do not eat egg yolks, red meat and fatty dairy products as they cause rise in bad cholesterol.
Here are some cholesterol lowering foods brought to you by KFoods.com. Increase in cholesterol is a fact; it takes place with age and at that time you must take medicines to control your control levels, however if you are proactive, you can observe your cholesterol level beforehand. Here are some foods for cholesterol reduction; these foods would help you in controlling your cholesterols.
Read about these foods and make them part of your diet and ultimately put the brakes on rising cholesterol with following 7 foods.
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