With eating out becoming a trend, it is very easy to fall prey to high cholesterol. The same way eating healthy food items can lower the cholesterol level significantly. This can be done by adding food items which lower the LDL which carries the bad cholesterol particles which then result in the clogging of arteries. At the same also start cutting back on food items which boost the production Of LDL. Here are some food items which can help you with maintaining your cholesterol level and lead a healthier life. With eating out becoming a trend, it is very easy to fall prey to high cholesterol. The same way eating healthy food items can lower the cholesterol level significantly. This can be done by adding food items which lower the LDL which carries the bad cholesterol particles which then result in the clogging of arteries. At the same also start cutting back on food items which boost the production Of LDL. Here are some food items which can help you with maintaining your cholesterol level and lead a healthier life.
1. Oats- For those who are suffering from a high cholesterol level, oats are a great option to start your day with. Include two servings of oats in your daily diet to reduce the level of bad cholesterol (LDL) by 5.3% in only a few weeks. This is possible because of beta-glucan which absorbs LDL and is later removed from the body.
2. Salmon and fatty fish- Omega-3 fatty acids are one of the most amazing wonders which are great for maintaining a healthy body and have been shown to ward off dementia, heart diseases and several others. These fatty acids also help in lowering your cholesterol level as well. as per a research performed by the Loma Linda University, swapping saturated fats with omega-3 fatty acids such as those found in sardines, salmon, mackerel and herring can increase good cholesterol level by 4%.
3. Nuts- Did you know that you can reduce your cholesterol level significantly while snacking on nuts? Well, as per a study published by the American journal of clinical nutrition, people who consumed 1.5 oz. of whole walnuts almost six days a week for a month reduced their cholesterol level by 5.4% and the LDL cholesterol by 9.3%. But do keep in mind that nuts might be good for your cholesterol but they are also very high in calories. So it is important to keep a check on the portion size.
4. Chocolate- Dark chocolate is a powerful antioxidant which helps in building HDL or good cholesterol. As per a study published in 2007, participants who given cocoa powder over a period of 12 weeks saw an increase of 24% in their HDL level as compared to the 5% increase in the control group. But these benefits are only restricted to dark or bittersweet chocolates and not the milk chocolates which are basically chocolate candies.
5. Margarine- Swap butter with margarine as it may help in lowering the cholesterol level. Since margarine is made of vegetable fats, it contains plant sterols which reduce cholesterol level. A published study revealed that women who had a higher plant sterol in their diet were able to lower their cholesterol level by 3.5%.
Another great way of keeping a check on your cholesterol level is by including copper infused water in your life. You will be amazed by its results. Get yourself the gift of Ayurveda in the form of copper water bottles, copper pitchers or copper tumblers today.