Increases stress levels, intake of inadequate diets, sedentary lifestyle, together put all of us at an increased risk of several health problems, including elevated cholesterol levels. Excessive intake of unhealthy foods eventually causes cholesterol build-up in the blood vessels and narrows the passage of blood leading to serious heart problems.
Here are some foods that help to lower down the cholesterol levels:
1 . Nuts
-Rich source of all the vital nutrients and minerals, nuts (especially walnuts, peanuts and almonds) have been found to lower cholesterol levels significantly.
-Nuts have also been found to provide additional protection to the heart and helps to keep it healthy.
–Studies show that daily intake of walnuts, was found to lower the LDL levels by 9.3% in a span of 4 weeks.
2 . Beans
-Rich in fiber, beans have been proved to be a very healthy option for a healthy heart. Beans supply close to one-third of the required fiber content.
-Beans make you feel full for a longer while and therefore is also beneficial for weight management.
-Studies show that daily intake of beans have found to lower the cholesterol by upto 8%.
3 . Oats
-Abundant in beta-glucan, a soluble fiber that acts as a cholesterol buster, absorbs the LDL in the body.
-The consumed beta glucan binds to the cholesterol and prevents its absorption in the human body.
-Studies show, including oats as a breakfast meal, was found to lower the LDL levels by 5.3% in a span of 6 weeks.
4 . Spinach
-Rich in lutein, a yellow pigment found in dark green leafy vegetables, protects the heart by preventing the clogging of the arteries
-With a rich nutritional profile, it has several other health benefits to its name, it also helps to keep a check on the weight therefore reducing chances of heart diseases.
-Studies show that daily intake of spinach has been found to reduce the LDL levels by 5%
5 . Soya Foods
-Soy foods such as tofu and soy milk, are rich sources of protein and are effective in bringing down the cholesterol levels.
-The proteins constituting these foods have been found to directly regulate the cholesterol levels in the body.
-Studies show that daily intake of 25 grams of soy proteins was found to lower the LDL levels by 5%-6%.
So, go ahead, add these food to your daily diet and keep your cholesterol levels under check. Eat Healthy, Stay Happy!