10 Vegetarian Superfoods that lower Cholesterol
Are you eating Butter too much? or full-fat Cheese, red meat or cream? So you may increase the risk of heart and arterial related diseases. but Why?
Eating these kinds of foods that contain a high amount of Saturated fats can increase your levels of Low-Density Lipoprotein cholesterol(LDL), the bad Cholesterol.
According to a report of United States Department of Health & Human, the high blood cholesterol builds up the plaque in the heart arteries and blocks the oxygen-rich blood to the heart.
This bad cholesterol causes the high risk of Stroke, Coronary heart disease, Peripheral arterial disease, Type 2 diabetes, High blood pressure etc.
Along with eating saturated fats and your poor diet, there are certain risk factors that cause high cholesterol levels in blood such as not being physically active, being overweight or obese, excessive smoking, Alcohol intake, some types diseases, and the most common, Genetics. About 1 in every 200 people has high cholesterol caused by their genes.
Another type of cholesterol is High-Density Lipoprotein cholesterol, HDL known as the Good Cholesterol. Cholesterol is an essential fat and we can’t live without it. Because it is necessary for hormones and cells to function properly.
Eating the foods that increase the levels of HDL can prevent the heart and artery diseases caused by high levels of LDL. HDL or Good Cholesterol works like a Vacum cleaner that removes plaque buildup from your heart arteries.
So here we have prepared a list of Vegetarian Superfoods that lower Cholesterol(LDL) and raise your Good Cholesterol (HDL).
Having oatmeal for your breakfast can fulfill the daily recommended fiber amount. Oats are a good source of carbs and fibers, it has more protein and antioxidants than most grains that’s why it known as the healthiest grain on earth. It contains Beta-Gluten, a soluble fiber that reduces LDL. Oats has avenanthramide, an antioxidant that shows anti-inflammatory and anti-itching effects.
2. Barley and other whole grains
Whole Grain foods deliver essential nutrients, minerals, protein, Vitamins and other beneficial compounds. Grains are a rich source of Soluble fibers that reduce the risk of Heart Diseases. People who intake the whole grains in their diet lowers the risk of heart diseases by 47%.
Many studies have shown that regular consumption of Nuts is very beneficial for your heart health and metabolism.
Nuts like almonds, walnuts, peanuts, and others all help to raise the good HDL cholesterol level. Almonds are a good source of both mono and poly saturated heart-healthy fats.
Taking 50-60gms of nuts a day can slightly lower LDL by about 5%.
4. Citrus Fruits
Having a glass of Orange Juice in a day is one of the easiest ways to fight heart diseases. Citrus fruits such as Oranges, Lemons, Grapefruits all lower the high level of bad cholesterol.
These fruits contain carbohydrate, fiber, vitamin C, potassium, folate, calcium, niacin, thiamin, vitamin B6, magnesium, phosphorus, copper, riboflavin, pantothenic acid and a variety of phytochemicals.
Eggplants or Brinjals can do wonders for your heart by dramatically reduce the levels of LDL. This super healthy vegetable contains a high amount of Soluble Fiber and low in calories.
Soybeans have cholesterol removing properties. It is a high protein food that contains essential minerals, polyunsaturated fats, and soluble fibers.
If you consume 25 grams of Soy protein a day, it can reduce the LDL cholesterol level by 5-6%.
It is best to consume this healthy superfood as tofu or soy milk in snacks.
7. Kidney Beans
Same as Soybeans, Kidney beans can definitely help you reduce high levels of cholesterol. Red Kidney beans are one of the best plant-based food that provides soluble dietary fibers.
Many studies have shown that a soluble fiber-rich diet can lower the risk of coronary heart diseases by about 20%.
You should consume 1-2 cups of beans per day, at least 4 days per week, for 3 weeks.
It can lower LDL cholesterol by at least 5% to maximum 24%, a study found.
8. Olive Oil
Olive oil offers you a completely healthy heart health by the fight against bad cholesterol. It contains monounsaturated fats, Vitamin E, and antioxidants.
You can use 2-3 tbsp of extra virgin olive oil instead of less healthy oils. But don’t use it too much, it is high in Calories.
Avocados are the best when it comes to lowering cholesterol. These beautiful shaped healthy grenades are packed with HDL boosters monounsaturated fats. It contains proteins, Fiber, Minerals and Vitamins B, K.
Try to eat an Avocado daily.
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Same as Citrus Fruits, Berry family’s presence is also considered to fight heart diseases.
Berries like Strawberries, Blueberries stop the oxidation of cholesterol and prevent the build-up of Plaques in blood vessels.
Blueberries reduce the risk of Cancer and many other digestion related diseases.
These foods can provide you a big help to fight Heart Diseases if you are using correctly in your Diet.
Along with these, you can also add some more food items to your diets. Such as Brussels Sprouts, Lima Beans, Dark Chocolate, Green or Black Tea, Brown Rice, Sweet Potatoes etc.
And remember to take good Sleep, Avoid bad habits like drinking Alcohol, Cigarettes, Do regular exercises and activities you like such as Cycling, Jogging, walking, Drink plenty of Water etc.