Including fiber-rich items like oats, fruits, vegetables, nuts and pulses in your lunch or snack helps reduce 'bad' cholesterol (LDL). Along with these healthy things, if you develop the habit of doing some physical activity and drinking the right amount of water, then heart health gets double the benefits. At the same time, by staying away from sweet or processed snacks, you can prevent both blood sugar and cholesterol from increasing.
Adopt these 4 changes in lifestyle
Apart from eating and drinking, these afternoon habits will strengthen your heart:
1. Light physical activity: 15-30 minute walk in the afternoon, light stretching or using stairs improves blood circulation and keeps weight under control. Doing some movement after eating also improves digestion and you avoid the lethargy which causes increase in cholesterol.
2. Drink plenty of water. Drinking the right amount of water throughout the day keeps metabolism good, which directly helps in managing cholesterol. You can also take green tea or hibiscus tea, the antioxidants present in which are very beneficial for the heart.
3. Avoid unhealthy snacks: You often feel like eating sweets or fried food in the afternoon. These things increase blood sugar and bad cholesterol rapidly. Instead of these, choose fruits or fiber rich things so that the body gets energy and the heart also remains safe.
4. Eat carefully and chew (Mindful Eating) Instead of eating in a hurry, eat slowly and with taste. With this you will avoid overeating and your weight will also remain under control. Stay away from TV or mobile while eating so that the body can absorb nutrients better.
Miracle of fiber in reducing cholesterol
Fiber, especially soluble fiber, is the most natural way to reduce cholesterol. It helps in removing cholesterol from the body by sticking to itself during digestion. Besides, it also keeps blood sugar stable. According to research, consuming the right amount of fiber daily significantly reduces total cholesterol and LDL levels.
Include these special things in lunch:
- Oats: This is an excellent source of soluble fiber. You can take it in the form of smoothie or oatmeal bar.
- Brussels Sprouts: These vegetables are rich in fiber and antioxidants. They can be eaten by lightly roasting or steaming.
- Nuts: Almonds, walnuts and pistachios are good sources of healthy fats. Eating a handful of nuts reduces cholesterol.
- Legumes and pulses: Include beans, lentils and chickpeas in salads or soups. They are rich in fiber and are friends of the heart.
- Fruits: Apples, pears, berries and oranges slow down the process of cholesterol absorption and also reduce sweet cravings.
- Raw vegetables: Eating low-calorie snacks like carrots, cucumbers and capsicum with a dip like hummus is a healthy option.
- These small and easy changes made to your afternoon routine can prove to be a big boon for your heart health in the long run.
Disclaimer: This article is for general information only. Before making any major changes in your diet or lifestyle, definitely consult a doctor or expert.
