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These 6 Foods Can Get Rid Of High Cholesterol Levels Naturally Without Medications

posted on 7/13/2016 Facebook Facebook

No wonder heart attack kills one out of every five Indians—the reason, about 79% of Indians has skewed lipid levels, particularly cholesterol. While cholesterol is important for a healthy functioning body, in high amounts it can be disastrous. It can get lodged in your arteries inhibiting the flow of blood, making it a high-risk factor for heart attack and stroke. 

It’s quite easy to eat your way to high levels of cholesterol, but the reverse is true too. If you have unhealthy levels of cholesterol floating in your bloodstream or want to maintain your current healthy levels, one of the first things that you should examine is your diet. Doing this requires a three-pronged approach: Add foods that lower LDL or ‘bad cholesterol’ that contributes to artery-clogging atherosclerosis. At the same time, you need to cut back on foods that boost LDL levels. The third essential step is to load up on foods which improve the levels of HDL or ‘good cholesterol’ in the body. 

Different foods exhibit different action in lowering your cholesterol levels. Here we highlight five such foods which can slash your cholesterol levels in no time without the need for medicines. 

1. Barley, Oats & Other Whole Grains
Two of the most nourishing cereals known to lower cholesterol levels, regulate blood sugar—barley and oats make for the perfect allies in your fight against cholesterol. These whole grains are amongst the best sources of soluble fiber—beta-glucan which blocks the absorption of cholesterol in the body. Studies confirm that daily consumption of oats and barley with at least 3 grams of soluble fiber every day, can lower LDL and total cholesterol by 5 to 10 percent. Barley can be easily replaced for wheat and oatmeal makes for a perfect breakfast. 

2. Nuts & Seeds
A great source of monounsaturated fatty acids particularly omega-3 fats, fiber and other heart-friendly nutrients ; nuts and seeds such as almonds, walnuts, peanuts, hazelnuts, pistachios, chia seeds, flaxseeds (Alsi) can reduce your cholesterol levels significantly. Nuts also have vitamin E, magnesium, copper, and phytochemicals that have been linked to heart health. Nuts are high in calories and hence moderation is the key. They can be consumed as a mid-meal snack or added to the morning cereal, yogurt, salads, or pastas. 

3. Beans & Legumes 
The key to this heart-healthy food that lowers cholesterol is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol. Studies suggest that consuming as little as 3/4 cup beans such as bengal gram (Chana), kidney beans (Rajma) and chick peas (kabuli chana) daily can help lower LDL-cholesterol, total cholesterol, and triglycerides by about 8%.  Low in fat (most of this is polyunsaturated) beans are also a healthy source of carbohydrates for people with insulin resistance or diabetes. Toss them in your salads, make beans based soups or swap them for meat in multiple dishes. 

4. Salmon
Among omega-3 rich fatty fish, salmon wins the bait; containing about 1.8 grams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), important omega-3s that helps cut your risk of heart disorders. According to scientific evidence, consuming fish rich in omega-3 fatty acids reduces triglyceride levels by as much as 25-30% and increases levels of high-density lipoproteins (HDL). Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

5. Fruits & Vegetables
In addition to the lycopene containing tomatoes, fresh produce high in healthy fats such as avocados and soluble fiber like broccoli, sweet potato, eggplant, okra (ladies finger) and asparagus are a great addition to your cholesterol-lowering diet. Fruits such as oranges, strawberries, apples, grapes, peaches and prunes are all high in pectin  (soluble fiber) which lowers LDL levels. Make sure you get three to five servings of vegetables and two to four servings of fruit each day.

6. Olive Oil
Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol along with an additional benefit of trimming that belly pooch. Again, moderation is the key here since oils are also high in calories. Drizzle it over your salads, marinate chicken and fish, or roast vegetables.

Do you have a family history of cholesterol, diabetes or heart disease? These diseases are known to run in families guided by strong genetic variations. Find out your risk and optimize your prevention plan through our personal genomics test. Our genetic counselors can guide you through the process. You can reach us at: info@positivebioscience.com or call us on 1800-3070-6727. 

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