Breathlessness with light exertion, an unforeseen sense of exhaustion, and an abrupt constriction in the chest. These signs may point to high cholesterol, a silent illness that raises the risk of major illnesses including heart disease and stroke.
Numerous causes can contribute to high cholesterol, particularly low-density lipoprotein (LDL), also known as “bad” cholesterol. The American Heart Association states that heredity, smoking, excessive alcohol use, obesity, poor food, and lack of exercise all play a significant part. LDL levels can be elevated by consuming excessive amounts of saturated and trans fats, and the body may not be able to burn off the fats it consumes if it is not physically active enough. These seven superfoods can aid in the fight against elevated cholesterol.
Avocados: Rich in fibre and monounsaturated fats, avocados can raise HDL cholesterol and lower LDL cholesterol. The Journal of the American Heart Association published a study that found that incorporating one avocado daily into a diet low in fat can significantly lower low-density lipoprotein (LDL) cholesterol.
Buttermilk: Buttermilk is a popular summertime beverage that is made from fermented dairy and contains bioactive ingredients. Research indicates that buttermilk consumption may help reduce triglycerides and low-density lipoprotein (LDL) cholesterol, partly because of its phospholipid composition.
fatty fish: Omega-3 fatty acids, which are found in abundance in fish like salmon, mackerel, and sardines, are known to lower triglycerides and raise levels of “good” cholesterol, or high-density lipoprotein, or HDL.
Gooseberry: Often called amla, this fruit is high in antioxidants and vitamin C. Regular consumption of gooseberries has been shown in studies to enhance lipid profiles and antioxidant status, hence lowering LDL cholesterol and improving heart health.
Legumes: At least two meals a week should include legumes such as beans, lentils, and chickpeas. Select low-sodium varieties and include them into soups, stews, curries, hummus, and tacos. These are great places to get protein and soluble fibre.
Nuts: Eat unsalted nuts as a daily snack to curb cravings and lower cholesterol. Nuts are high in fibre, plant sterols, and monounsaturated fats, particularly almonds and walnuts. Regular nut eating can cut low-density lipoprotein (LDL) cholesterol and lower the risk of heart disease, according to a Journal of Nutrition study. Snacking on a handful of almonds can be heart-healthy.
Low fat dairy: Flavourless low-fat milk, yoghurt, and cheese aid in lowering consumption of saturated fat. Look for extra sugars on labels and choose non-dairy substitutes that have added calcium but lack added sugar.
