High cholesterol remains a prevalent risk factor for heart disease worldwide, impacting millions. However, dietary adjustments can significantly enhance cholesterol levels without the need for extreme measures. Recent research underscores the effectiveness of everyday foods in combating high cholesterol. It's not about deprivation; it's about embracing a delightful and heart-healthy lifestyle.
In her latest Instagram update, nutritionist Bhakti Arora Kapoor discusses the protagonists and antagonists of cholesterol - HDL (high-density lipoprotein) and LDL (low-density lipoprotein) - and offers insights on how to elevate the good while minimizing the bad.
1. Flaxseeds
Flaxseeds are rich in alpha-linolenic acid, a crucial omega-3 fatty acid known to reduce LDL cholesterol and triglyceride levels. Incorporate flax seeds into your diet by sprinkling them on breakfast cereal, sandwiches, or yogurt. They also make a nutritious addition to baked goods like cookies and muffins if you enjoy baking.
2. Fish oil
Fish oil is an excellent source of omega-3 fatty acids. Regular intake of these fatty acids in the form of fish like mackerel, salmon, lake trout, sardines, and halibut helps lower cholesterol levels and the risk of developing cardiovascular disease.
3. Garlic
Garlic boasts a high concentration of allicin, a sulfur-containing compound renowned for its ability to notably decrease total and LDL cholesterol levels. For optimal benefits, chew a few cloves of raw garlic in the morning and before bedtime consistently.
4. Dark leafy greens
While all vegetables are good for your heart, dark leafy greens, such as kale and spinach, are particularly beneficial. These greens contain lutein and other carotenoids, which are linked to a lower risk of heart disease.
