There is no substitute for a balanced meal. Daily exercise and avoiding junk food is the best way to lower cholesterol levels. However, you can also achieve the same by including certain foods in your diet. Read on to find out how including fruits, veggies and certain items can help you lower your cholesterol levels.
Switch to vegetable oils
Palm and coconut oil are high in saturate fats. Hence, it’s best to switch to vegetable oils such as soya, safflower, sunflower, sesame and corn oil.
Include avocados and nuts in your diet
Monounsaturated fats found in avocados and nuts i.e., almonds, Brazil nuts, hazelnuts, peanuts and walnuts can help lower cholesterol levels and are supposedly good for your heart.
Fish
Fish is rich in omega 3 fatty acids, which reduces the risk of heart disease by lowering the production of blood cholesterol and other blood fats, and helps prevent blood clotting and reduce triglyceride levels. The best sources of omega-3 fatty acids are sardines, mackerel, salmon, tuna, trout, swordfish, anchovies, crab, sprats and kippers. For heart health, it is advisable to have at least two 100 gm portions of fish per week, with at least one portion being an oily fish.
Fruits, grains and veggies
Foods rich in fiber have shown to help lower blood cholesterol levels. They are low in fat and filling, so eating these foods makes it easier to control your weight. High fiber foods include:
* Fruits and vegetables
* Wholegrain cereals and breads
* Wholemeal flour
* Brown pasta and rice
* Breakfast cereals based on wheat and bran
* Oats
* Pulses like beans, peas and lentils
Aim for at least five servings of fruit and vegetables per day, and try to incorporate other high fibre foods such as breads, cereals and legumes into your diet on a daily basis.
Five reasons why you should gorge on apples
Good for dieters Apples are a rich source of fiber, which keeps you feeling full for a longer period without contributing to any additional calories. It takes our bodies longer to digest complex fiber as compared to sugar or refined grains. Hence, it’s a healthy snack for those looking to lose some weight. One component of an apple’s peel (which also has most of the fiber) is something called ursolic acid, which was linked to a lower risk of obesity in a recent study in mice
Lowers cholesterol.One medium-sized apple contains about four grams of fiber. Some of that is in the form of pectin, a type of soluble fiber that has been linked to lower levels of LDL or “bad” cholesterol. That’s because it supposedly blocks absorption of cholesterol, which is believed to help the body to use it rather than store it.
Boosts your immune system Apples are a good source of vitamin C, with over eight milligrams per medium-sized fruit, which amounts to roughly 14 per cent of your daily recommended intake. Hence, it’s good to build your impunity.
May fight cancer In 2004, a French research found that a chemical in apples helped prevent colon cancer. And in 2007, a study from Cornell University found additional compounds, called triterpenoids, which seem to fight against liver, colon, and breast cancers.
Reduce the risk of diabetes A 2012 study published in the American Journal of Clinical Nutrition found that apples, as well as pears and blueberries, were linked with a lower risk of developing type 2 diabetes because of a class of antioxidants, anthocyanins, that are also responsible for red, purple, and blue colours in fruits and veggies. Hence, there is some truth to the saying — An apple a day keeps the doctor away.
Nutritious food for your health
Pick an assortment of fruits and veggies to be a part of your daily diet as they come packed with essential nutrients and vitamins. The orange pigment found in pumpkin and sweet potatoes, for instance, contains the antioxidant beta carotene known to promote eye health. And, the red pigment found in pink grapefruit contains the antioxidant lycopene linked with prostate health. Here are other nutritious food items that should be part of your diet.
Sweet potatoes
Sweet potatoes are rich in the antioxidant beta-carotene and are also full of fiber, vitamin B6, folate, vitamin C and the mineral potassium. They are especially nutritious when eaten with the skin on and contrary to a popular perceptions, they are not fattening! They taste good as a baked snack. Bake or roast them, and serve with a drizzle of olive oil.
Grapefruit
Grapefruit is an excellent source of vitamin C, folate and potassium, as well as fiber. Pink grapefruits are particularly rich in the antioxidant lycopene.
Brussels sprouts
They may look like miniature versions of cabbage but don’t be fooled by their size. Brussel sprouts are rich in phytochemicals and believed to have antioxidant properties and a great anti-cancer fighter. You can enjoy them by roasting them and sautéing them with olive oil, served with a drizzle of honey.
Pears
Rich in fiber, pears are also a good source of vitamin C. You can consume them by baking or poaching them and add it to a salad.
Kiwi
Kiwi is rich in vitamin C, potassium and fiber. You can add it to a salad or simply enjoy it whole.
Posted by Zaffar Iqbal Durrani
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