Cholesterol is necessary for the body, but when its volume increases, it can cause cardiovascular diseases. Causes of wrong eating, low physical activity and irregular lifestyle Bad cholesterol (LDL) The level of the level may increase, which increases the risk of blood pressure, heart attack and stroke. In such a situation, it is very important to adopt the right diet.

In this article we will tell you that Which foods should be eaten and who should be avoided when cholesterol increases.

What to eat when cholesterol grows?

If you want to control cholesterol, then you Food Should include in your diet.

1. Oats and Hole Grains

In oats and whole grains Solubal fiber There is, which helps in reducing bad cholesterol (LDL) in the body.

How to eat?

• Take oats or multigrain bread for breakfast.
• Eat brown rice and quinoa.

2. Green leafy vegetables

Green vegetables like spinach, fenugreek, mustard and broccoli Fiber and antioxidants Is full of rich, which helps in reducing cholesterol.

How to eat?

• Eat a bowl of green vegetables daily.
• Use them in salads and soup.

3. Nuts and seeds

In almonds, walnuts, flax seeds and chia seeds Omega-3 fatty acids It happens, which helps in keeping the heart healthy.

How to eat?

• Eat nuts as snacks.
• Take chia or flax seeds mixed with curd or smoothie.

4. Fruit – Apple, Berries and Orange

Fruits like apples, oranges and berries Fiber and pectin Rich in, which help control bad cholesterol.

How to eat?

• Eat two different fruits daily.
• Instead of drinking fruit juice, eat full fruits.

5. Garlic and Ginger

In garlic and ginger Anti-inflammatory properties There are, which help keep blood vessels healthy.

How to eat?

• Eat a bud garlic on an empty stomach every morning.
• Drink ginger tea or detox water.

6. Fish and healthy fats

In fish like Salman, Tuna and Sardin Omega-3 fatty acids It is, which controls cholesterol.

How to eat?

• Eat grilled or baked fish 2-3 times a week.
• If fish do not eat, you can take omega-3 supplements.

What things should be avoided when cholesterol increases?

1. fried-root and junk food

Burgers, pizza, samosa, and french fries Trans fat It occurs, which increases the risk of heart diseases by increasing poor cholesterol (LDL).

What to do?

• Avoid deep fry things.
• Use air fry or grilling.

2. Processed and Red Meat

Sausage, Bacon, Mutton and Red Meat Saturated fat There is more, which may increase cholesterol levels.

What to do?

• Instead of red meat, consume lean protein (chicken, fish, cheese).
• Eat meat by boiling or grilling.

3. Sweets and refined sugar

In cake, pastry, sweets and cold drinks Refined sugar and unhealthy fat It is, which plays a role in increasing cholesterol.

What to do?

• Use jaggery or honey instead of sweet.
• Include fruits in the diet.

4. Full-fat dairy products

In butter, cheese and cream Saturated fat There is more, which can increase bad cholesterol.

What to do?

• Eat low-fat milk and curd.
• Limit the amount of ghee and butter.

5. Alcohol and Smoking

Alcohol and smoking not only increase cholesterol, but also increase the risk of heart diseases.

What to do?

• Avoid alcohol and smoking completely.
• Drink more water to keep the body hydrated.

If you want to control cholesterol, then Balanced diet, regular exercise and healthy lifestyle It is necessary to adopt. By choosing the right food, you can not only control cholesterol, but can also keep the heart healthy. Whole grains, green vegetables, fruits, nuts and healthy fats Include it in your diet and Avoid fried, fried, processed food and more sugar-rich things.