High Cholesterol Symptoms: Along with liver and kidney diseases, high cholesterol is also fast becoming a serious problem. This danger is continuously increasing especially among the youth. Long working shifts, mental stress, fried food from outside, lack of sleep and lack of physical activity, all these reasons together increase bad cholesterol i.e. LDL in the body, which can further increase the risk of heart attack and stroke.
Experts believe that heart protection starts from your plate before any medicine. Cholesterol can be controlled naturally if the right things are eaten daily. He has mentioned 6 such foods which, by including them in the daily diet, can reduce bad cholesterol and increase good cholesterol (HDL).
Walnuts and almonds are considered very beneficial for the heart. Walnuts contain omega-3 fatty acids, while almonds are rich in vitamin E and healthy fats. These dry fruits reduce inflammation, improve blood flow and keep the arteries strong. Eating 6 to 8 dry fruits daily can reduce the risk of heart disease to a great extent.
Oil used in cooking also affects cholesterol. Monounsaturated fats present in olive oil balance cholesterol, while mustard oil is rich in omega-3 fatty acids. Using 1–2 tablespoons of these oils a day is beneficial, but reheating the used oil should be avoided.
The beta-glucan fiber present in oats helps in removing bad cholesterol from the body. Eating a bowl of plain oats for breakfast every day keeps cholesterol under control and makes you feel full for a long time.
Pulses like kidney beans, chickpeas, moong and lentils are a good source of plant protein and soluble fiber. It helps in controlling weight, sugar and cholesterol.
Blueberries, strawberries and blackberries are rich in antioxidants, which protect blood vessels and improve blood pressure.
Vegetables like spinach, fenugreek and bathua keep the blood vessels healthy and reduce pressure on the heart.
Experts believe that if these foods are made a part of the regular diet, then along with cholesterol, heart health can also be protected for a long time.
