Hello friends! Welcome to Be Healthy Be Fit. In this article, we are going to talk about what should you eat if you have a high cholesterol level and avoid getting high cholesterol levels.
Sensible dietary changes can certainly reduce blood cholesterol and the risk of heart attacks. Suggestions about the food that you should take if you have high cholesterol or avoid getting high cholesterol are discussed in this article.
FOODS TO EAT IF YOU HAVE HIGH CHOLESTEROL
1.FRUITS AND VEGETABLES
Fruits and vegetables do not only abound in vitamins and minerals but also provide plenty of fiber in our daily diet. A high amount of fiber can reduce cholesterol and the risk of heart disease.
India is fortunate to have a variety of seasonal fruits and vegetables. It is well established that those who consume large amounts of vegetables have a lower risk of developing heart disease. When you fry vegetables their calories increases. Vegetables are low in calories unless they are cooked. Vegetables have zero fat and zero cholesterol in it. Hence, it is not surprising that the best heart specialist would advise you to increase or double the intake of vegetables if you are serious about reducing your risk of heart diseases.
However, remember that excessive heating and frying with saturated fat can easily neutralize many of the health benefits of fruits and vegetables. Many people just prefer to eat boiled or steamed vegetables. You must, use only a small amount of cooking oil to fry your vegetables. Adding a lot of vegetable oil or ghee may add taste but your heart will have to pay the price for it.
Due to their lower caloric content, no fat no cholesterol, oranges, and orange juice consumption is great for your heart. Lemon juice also is completely free form fat and cholesterol. Being a rich source of vitamin C and an antioxidant vitamin, lemon juice is a good choice for your heart.
Grapes also have a high vitamin content and lack of fat and cholesterol. Therefore, they are also excellent for your heart.
NOTE* – Lemon juice must be made from only lemon and water. No Sugar Added. The same applies to orange juice. No sugar must be added in any of the juice.
2.MILK, CURD, AND YOGURT
Milk is an excellent source of protein, calcium, phosphorus and vitamins. In western countries, three to four types of milk are easily available. Milk containing 1%, 2% and 4% of fat (whole milk), and skimmed milk without fat are readily available. For the prevention of coronary heart disease, skimmed milk is ideal. A cup of skimmed milk contains 60 calories as compared to 160 calories contained in whole milk.
Dairy products including curd and yogurt are widely used in all countries. In India, many people like to take a regular glass of lassi / buttermilk (chass) during summer months. In western countries, there are vatities of yogurt made from milk containing between 0-4% fat. Many types of yogurt also contains fruits and different falvours. Consumption of yogurt reduces your cholesterol levels.
CHOLESTEROL FOODS #3.CHAPATI, BREAD, AND RICE
Bread with different names, including chapati or roti, has been one of the important foods that are consumed all over the world. Bread, if made with whole grains, contains a lot of fiber which is good for the heart as they lower your cholesterol levels.
Refined white flour bread does not give you the same advantage. Bread may also be prepared from other grains like corn, guar, or soya bean flour. Mixed flours not only add the test but also increase the nutritional value of the bread.
The lower the added fat in the bread, the better it is for your heart. In recent years, there has been substantial in the increase in the consumption of ‘ no fat, no cholesterol bread’. While preparing chapatis at home, it is wise not to put ghee, oil, or salt in the flour.
Unrefined or natural brown rice is a rich source of fiber. Rice loses its fiber with refinement. In many countries bran products are rich in fiber are also available. If you want to purchase brown rice don’t worry I will give you the link to cheap and good quality brown rice.
For Outside India
CHOLESTEROL FOODS #4.ALMONDS AND OTHER NUTS
Almonds and all other nuts are rich in fatty acids and protein. However, almonds have a high ratio of monounsaturated fatty acids. Consumption of monounsaturated fatty acids can reduce the total cholesterol and LDL, the bad cholesterol.
A study conducted in California used natural almond oil as a major source of fat in their diet. After four weeks, the total level of cholesterol had reduced both in men and women. Other types of fat kept low during the study. Therefore, researchers concluded that the use of almonds had a cholesterol-lowering effect. Ten to twenty almonds are good for heart health and the body in general.
Besides almonds, walnuts and groundnuts are other types of nuts that merit special mention. Since the vast majority of Indians cannot afford to consume costly walnuts or almonds, peanuts are a good substitute. Groundnut oil is rich in unsaturated fats. It is better than refined oils available in the market.
That’s it for this article. If you have any doubts do ask in the comment section. Thank you for reading. Have a good and healthy life.