Bad Cholesterol Diet: Cholesterol can build up and cause blockages in arteries and increase the risk of heart disease. Therefore, it's important to pay special attention to our diet and include foods that help lower bad cholesterol and increase good cholesterol.
Nowadays, due to changing lifestyles and unhealthy eating habits, the level of bad cholesterol (LDL – Low Density Lipoprotein) in the body increases. This cholesterol can build up and cause blockages in the arteries, increasing the risk of heart disease. Therefore, it is important to pay special attention to our diet and include foods that help reduce bad cholesterol and increase good cholesterol (HDL – High Density Lipoprotein).
What to eat to reduce cholesterol- (Bad Cholesterol Ko Kam Karne Ke Liye Kya Khaye)
1. Fiber rich diet
A fiber-rich diet is the most effective way to lower bad cholesterol. Foods like oats, barley, lentils, and beans help flush out excess cholesterol from the body. Eating oats or porridge for breakfast daily is beneficial for the heart. Click here for a porridge recipe.
2. Fruits and Vegetables
Fruits like apples, oranges, berries, and grapes are rich in a fiber called pectin, which helps lower LDL cholesterol. Green leafy vegetables, carrots, and broccoli are also essential for heart health. Click here for spinach recipes.
3. Dried Fruits and Seeds
Almonds, walnuts, and flax seeds are rich in omega-3 fatty acids. They help lower bad cholesterol and increase good cholesterol. Therefore, consuming a handful of dried fruits daily is beneficial. Click here for dried fruit laddus.
4. Fish and Omega-3 Foods
Fish like salmon, sardines, and tuna are rich in omega-3 fatty acids, which regulate heartbeat and prevent blood clots. Flaxseeds, chia seeds, and soy are also good options for vegetarians. Click here for soy recipes.
5. Healthy Oils
Using olive oil, sunflower oil, or rice bran oil in cooking can help reduce bad cholesterol. Excessive consumption of ghee and butter should be avoided, as they are high in saturated fat, which can increase bad cholesterol levels in the body.
6. Green Tea -
Green tea contains antioxidants that help control cholesterol. Drinking 1–2 cups of green tea a day can be beneficial. Click here for the recipe.
