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9 Fruits And Vegetables that Help Prevent High Cholesterol

9 fruits and vegetables that help prevent high cholesterol

So, you have indulged yourself in fighting against cholesterol through your daily foods? Congrats, your journey is going to be delicious—yes, if your diet gave you cholesterol, it can lower it too! The formula for going down in cholesterol numbers is just simple:

Decrease on food that contains harmful cholesterol content (LDL-Low Density Lipids). Add foods that contain good cholesterol (HDL-High Density Lipids). The LDLs contribute to artery clogging and thus lead you towards those terrifying heart attacks. Simply cutting down on them will keep you hale and healthy.

If you are not sure on which foods to consume to increase your HDL, then here’s what we have for you:

  • Snack on Nuts When you have the urge to munch something, go for nuts. Almonds, walnuts, flax seeds and peanuts have proved to be high on good cholesterol-HDL, which will not harm your health. A handful of these mixed nuts daily can be a satiating snack along with some green tea! Nuts aren’t a nutty idea-snack wisely!
  • Where’s your bowl of oats today? Oatmeal is one of the best breakfasts that are recommended for lowering the cholesterol numbers. Make sure you have a breakfast made of oatmeal. If a plain bowl of oats with milk has become tedium, try your hands on making oats dosas, idlis and upma, thus adding a plethora of healthiness to your breakfast dishes!
  • Say no cheese: Replace your intake of cheese and related products with soy. Not compromising on the deliciousness, still you will be eating something really healthy. Substitute soy milk for your high fat milk and soy pieces in the place of cheese cubes and slices. In this way, you will increase your HDL.
  • Choose your oils: Replace all that sunflower oil with olive oil. Consume a lot of omega 3 fatty acids, and you will drive away the risk of cardiovascular attacks.
  • Green Vegetables saga Start indulging in cooking a variety of green vegetables to your taste. Choose salads over snacks. There are plenty of healthy and delicious foods that you can make with green vegetables. They do not add on to your existing cholesterol levels and will keep you fit and fine.
  • Fruits-fish
  • No red and no yellow: Avoid eating red meat and the yellow of eggs. These will add onto your LDL if consumed more. Once in a while, treating yourself with these will do no harm. Keep a tab on your eating patterns.
  • Fruits and fish:If you are a person who loves fish, good news is in waters! Eat a lot of sardines, mackarels and deep or cold water fish and they will lower down your cholesterol numbers like magic! When it comes to fruits, choose the apples and berries. These fruits will not add onto any cholesterol level and will ensure supply of vitamins and minerals to your body.
  • Red wine and grape juice
  • Whole grains and legumes: Quinoa, lentils and sprouted beans will do huge amounts of goodness to your heart. Very friendly to your heart, these whole grains and legumes add onto your HDL levels and keep your heart safe and strong!
  • Red wine and grape juice: These extracts made from grapes add onto at least 15% of your HDLs-now that’s a huge amount of goodness to your heart, ain’t it? Sticking onto 5 ounces of red wine or 8 ounces of grape juice every day will bring health to you!

So, fats are good for your healthy when you consume HDLs. Eat healthy fats and keep cholesterol at bay!