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5 Foods Reduces Cholesterol: Cholesterol is a useful thing but if its quantity increases even a little then it becomes the enemy of our life. Most of the heart related problems being faced in the world today are due to high cholesterol. Cholesterol is a sticky substance which, if increased in the blood, starts blocking the blood vessels. Due to this the blood flow reduces or stops. Due to this, the risk of heart attack increases manifold. The main reason for high cholesterol is our wrong lifestyle and wrong eating habits. If our eating habits are right and we do regular exercise, then we can stop this cholesterol from increasing in the body. Therefore, here we are telling you about 5 scientifically proven foods whose consumption can prevent the increase in cholesterol.
You must have often heard that a certain person fell victim to a heart attack while dancing. It is said that nothing was happening to him but he had a heart attack. Actually, if someone has a heart attack, its symptoms are not visible beforehand. This is a process happening internally in the body. High cholesterol is the cause in most cases of heart attack. When the amount of cholesterol in the blood increases, it starts sticking to the walls of the arteries and thus hinders the blood from reaching the heart. When blood does not reach the heart, a heart attack will occur.
Now know which are the scientifically proven foods to ensure that cholesterol does not increase in the blood or cholesterol does not build up in the liver. In this, oats come at number one name. According to Harvard Health, one of the easiest ways to reduce cholesterol level is consumption of oats. Eating oatmeal or cold oat-based cereal for breakfast provides 1 to 2 grams of soluble fiber. The cholesterol-lowering effect of oats is linked to the β-glucan present in it. This β-glucan increases the stickiness in the intestinal wall, due to which cholesterol is not able to stick here. It also delays the absorption of nutrients, which prevents re-absorption of bile acids. In this way bile acid comes out of the body and reduces the level of cholesterol in the blood.
According to Harvard Medical School, okra is a low-calorie vegetable which is a good source of soluble fiber. According to the study, consumption of ladyfinger reduces low-density lipoprotein (LDL) i.e. bad cholesterol to a great extent. Okra also reduces total cholesterol, fasting blood sugar and A1C levels in hemoglobin. Additionally, okra affects lipid metabolism genes and intestinal microbiota, thereby improving lipid profile and benefiting heart health. Okra also contains natural antioxidants like flavonoids and polyphenols, which protect the heart by reducing oxidative stress. The soluble fiber present in ladyfinger helps in better heart functioning by reducing bad cholesterol.
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Berries are also very beneficial in reducing high cholesterol. Berries are considered excellent for reducing bad cholesterol. These small, colorful fruits are rich in soluble fiber, antioxidants and polyphenols that reduce LDL levels. Berries like blueberries, strawberries and raspberries are high in anthocyanins, which protect LDL from oxidation and reduce inflammation in blood vessels. According to a study published in The American Journal of Clinical Nutrition, daily consumption of berries significantly reduces bad cholesterol and increases the level of good cholesterol.
According to Harvard Medical School, barley helps reduce the risk of heart disease. Barley has high amount of soluble fiber. According to studies, β-glucan (soluble fiber) obtained from barley can reduce bad cholesterol by about 10 mg/dL. Apart from reducing LDL, barley also effectively reduces total cholesterol and triglycerides levels. Barley also helps in reducing high blood sugar.
