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So many people these days suffer from heart diseases and a major reason for this could be high cholesterol levels. As per studies, high cholesterol levels can lead to the buildup of plaque in the arteries and reduce blood flow to the heart and brain, resulting in heart attacks and strokes. By keeping a check on cholesterol levels, the risk of coronary heart disease is reduced to a great extent. Lower cholesterol levels can lead to a healthier cardiovascular system. Managing cholesterol levels is essential not just for cardiovascular health but for also good overall health.
Also Read: 5 Low-Sodium Food Items For Healthy Heart
Managing cholesterol levels can contribute to better overall health and well-being. It can help maintain healthy blood vessels, reduce inflammation, and support proper circulation, which are essential for various bodily functions. Did you know that you can manage your cholesterol levels by having a balanced diet? Recently, nutritionist Lovneet Batra took to Instagram and shared her expert opinion on the same. She wrote, “High cholesterol levels are a major risk factor for heart disease. Thankfully, you can lower this risk by incorporating certain foods into your diet”.
Here are six foods to manage cholesterol levels. Have a look:
Legumes
As per nutritionist Lovneet Batra, legumes like chickpeas, beans and lentils are loaded with the goodness of soluble fibre as well as vegetable protein. Batra said that soluble fibre forms a gel-like substance in the digestive tract, binding with cholesterol and whisking it away from your body. Besides, legumes boast plant sterols, natural compounds that mimic cholesterol’s structure.
Nuts
Nuts and seeds are well known for their high nutritional value. According to nutritionist Lovneet Batra, nuts boast abundant monounsaturated fats, with almonds and others rich in L-arginine, a key amino acid that aids in nitric oxide production, assisting blood pressure regulation. Not just this, nuts contain phytosterols, akin to cholesterol, which hinder its absorption in your intestines, actively lowering cholesterol levels.
Apple
Someone has rightly said that an apple a day keeps the doctor away. But not many people know that apples can also help manage cholesterol levels. Apples contain compounds called polyphenols, which may also have a positive impact on cholesterol levels, according to nutritionist Batra.
Garlic
If you think that garlic is just to add flavour and aroma, you are wrong. This commonly used kitchen ingredient is loaded with medicinal properties. As per nutritionist Batra, garlic contains allicin, a compound that not only gives garlic its characteristic kick but also contributes to cholesterol management by potentially reducing total cholesterol and ‘bad’ levels.
Whole Grains
Consumption of whole grains is associated with several health benefits and lowering the risk of heart disease is one of them. Whole grains like oats and barley provide beta-glucan, a soluble fibre that works efficiently in lowering “bad” LDL cholesterol, says nutritionist Batra.
Dark Leafy Greens
Dark leafy greens have essential minerals and nutrients that can support the healthy functions of the body. According to nutritionist Batra, leafy greens such as spinach and kale are rich in lutein and other carotenoids that can potentially lower the risk of heart disease.
