8 vegetarian foods that can naturally reduce bad cholesterol, know superfoods keeping heart healthy
bad cholesterol foods in hindi: Today’s run -of -the -mill life, increasing trend of junk food, and lack of physical activities, together are harming our health quietly. Especially cholesterol is a fat that can cause heart diseases if it becomes unbalanced. There is two types of cholesterol in our body, one good cholesterol (HDL) and the other bad cholesterol. If LDL ie low density lipoprotein accumulates in high amounts in the body, it can create severe threats like heart attack and stroke by making blockage in the veins. If we pay attention to our diet before taking the medicine, then naturally bad cholesterol can be reduced. The special thing is that there are many superfoods that can control cholesterol level in pure vegetarian food.
1. Oats
Oats are a healthy food that has plenty of soluble fiber, which helps in reducing LDL cholesterol in the body. This fiber prevents cholesterol from being absorbed in the intestines and helps to get out of the body. Taking a bowl oats for breakfast every morning can improve heart health.
2. Almonds and Walnuts
Dry fruits such as almonds and walnuts contain mono and polyunsaturated fats that increase good cholesterol and reduce bad cholesterol. These nuts strengthen the dramatic layer of the heart and reduce inflammation. Keep in mind, consume them in limited quantities, such as 5-6 almonds and 2 walnuts per day.
3. legumes
Falls like Rajma, gram, moong, cowpea are rich in cholesterol -reducing elements. The fiber and protein present in them improve digestion and keep the level of fats in blood balanced. Consuming their consumption in the form of boiled or vegetable 3-4 times a week is beneficial.
4. Soya Products
Soya products such as soy milk, tofu, and soy beans are good sources of plant-based protein. Research has found that taking about 25 grams of soy protein daily can reduce LDL cholesterol by up to 5-6%. Especially Tofu is a great option for vegetarian people.
5. Flax seeds
Flaxseed flax seeds contain antioxidant elements such as omega-3 fatty acids, fiber and ligenain which are helpful in controlling cholesterol. Grind them and mix 1-2 teaspoons of warm water, salad or oatmeal daily.
6. Barley
Barley also contains fiber called beta-glucon which is known to reduce LDL cholesterol. It ties cholesterol in the body and removes it through stool. It can be used by mixing with khichdi, oatmeal or flour.
7. Green leafy vegetables
Green vegetables like spinach, fenugreek, mustard, bathua are rich in antioxidants, fiber and folate that prevent fat from freezing in the arteries. These vegetables keep cholesterol as well as blood pressure under control.
8. Apples and Berries
Apple contains soluble fiber called pectin which helps reduce bad cholesterol. At the same time, anthocyinine antioxidants present in berries like strawberries, blueberries help to keep the arteries healthy. The habit of eating an apple a day can keep the heart healthy for a long time.
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