Cholesterol is a waxy, fatty substance found in your blood that produces hormones and healthy cells. However, an excessive amount of bad cholesterol can lead to various serious health problems. The first step to control cholesterol is to adopt dietary changes as diet plays an essential role. Listed below are numerous highly effective dietary tips for patients with high cholesterol.
- Consume fiber-rich foods
Soluble fiber has shown to reduce the bad cholesterol present in the body. It works by preventing the absorption of cholesterol by the small intestine into your bloodstream. This soluble fiber can be obtained from a variety of foods, including beans, legumes, flax seeds, apples and various citrus fruits.
- Add lots of fruits and veggies to your diet
Eating fruits and vegetables is considered one of the best dietary tips for high cholesterol patients. As they contain a great number of antioxidants, they can inhibit bad cholesterol from oxidizing and blocking arteries. This also reduces the chances of developing any heart disease.
- Eat foods rich in omega-3 fatty acids
These are polyunsaturated fats that do not directly impact your cholesterol level, but they are good for your overall heart health. You can find them in abundance in fish like salmon, mackerel, and trout as well as in walnuts, canola oil and grape-seed oil.
- Reduce consumption of added sugars
Among various dietary tips for high cholesterol patients, this is widely recommended. As along with saturated and trans-fat, added sugar is equally responsible for raising your cholesterol level. Therefore, it is better to reduce or completely avoid the beverages that are high in fructose corn syrup, as it increases the bad cholesterol and slowly attacks the heart. Instead, to keep the body hydrated, you must consume plenty of water.
- Cook food with spices and herbs
Both fresh and dried herbs and spices like turmeric, garlic, ginger, mint, thyme, and oregano are packed with nutritional values including vitamins, minerals, and antioxidants. Most importantly, the antioxidants contained in them prevent the bad cholesterol from accumulating in the arteries and promote the healthy functioning of different parts of the body.
- Try more soy
Soybeans are an excellent source of plant-based proteins and isoflavones that have a powerful effect on bad cholesterol. When consumed regularly in the form of soybeans or soymilk, they help you lead a healthier life. Also, it is important to note that the less processed forms of soy are better than processed soy extracts and supplements.
- Drink green tea
Drinking at least one cup of green tea every day can reduce the risk of developing heart diseases by twenty percent. Also, the antioxidants contained in the leaves effectively bring down the cholesterol level. To treat your taste buds, you can find green tea in different flavors that help calm the mind and body.
These dietary tips for patients with high cholesterol can generate positive results when combined with an active lifestyle.