High Cholesterol? Fruits and vegetables that absorb LDL and help statins reduce the level of bad lipids

High cholesterol Vegetables and fruits that absorb LDL and help statins lower the level of bad lipids

HIGHLIGHTS

  • Enough has already been written about the negative effects of cholesterol.
  • An important (though not the only) factor that contributes to plaque buildup in our arteries is high cholesterol levels.
  • And the cholesterol level in our blood is largely governed by the food we eat.
Heart disease is a serious affliction that adds to disabilities and deaths around the world. According to the World Health Organization (WHO), cardiovascular disease (CVD) is the leading cause of death globally. An estimated 17.9 million people died from cardiovascular disease in 2019, accounting for 32% of all global deaths.
According to the American Heart Association (AHA), cardiovascular disease (CVD) became the leading cause of mortality in India at the turn of the century. in 2016, the estimated prevalence of cardiovascular disease in India was estimated at 54.5 million. One in four deaths in India are now due to cardiovascular disease with ischemic heart disease and stroke.

The biggest contributor to heart disease is cholesterol-induced blockages in the blood vessels that hinder the proper functioning of the heart. Cholesterol is that waxy (sticky) and light substance that is produced by our lives. Our body needs cholesterol but not too much.

Famous US nutritionist Joy Bauer told Today.com about foods that can help your heart, highlighting foods that can help lower cholesterol, including apples, lentils, and avocados. .

Joy Bauer says: “When we eat junk foods that are high in saturated fat, trans fat and sugar, our liver is pushed to produce too much cholesterol. This cholesterol then travels throughout the body, picking up all kinds of inflammatory substances and dumps. all on the inner walls of our arteries in the form of plaque “.

Joy says the good news is that you can eat foods that can help lower cholesterol.

How to change your diet to lower cholesterol?

The Indian diet is well balanced and extremely appetizing. Spices and additives such as turmeric, ginger, garlic, chilli, etc. they only add to its antioxidant and anti-inflammatory base. But during the preparation process, people usually tend to put in a lot of oil, ghee, sugar, or spices which rob it of its goodness.

According to Harvard Health, the foods that make up a low-cholesterol diet can help reduce high levels.

Changing the foods you eat can lower cholesterol and improve the army of fats floating around in your bloodstream. If you are on a low cholesterol diet, you don’t have to worry about arteriosclerosis blocking the arteries.

Add these foods to lower LDL cholesterol:

Different foods lower cholesterol in various ways. Some provide soluble fiber, which binds cholesterol and its precursors in the digestive system and pulls them out of the body before they enter the circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which prevent the body from absorbing cholesterol, Harvard experts say.

  1. Apples: A study, published in the American Journal of Clinical Nutrition, found that eating two whole apples a day can lower blood cholesterol, helping prevent a heart attack or stroke. The study found that when participants ate two fresh apples a day they had lower blood cholesterol than when they drank apple juice. Clearly, the fiber in whole apples that keeps when the fruit isn’t juiced is the key factor here, playing a promising role in promoting heart health. Apple peel contains a carbohydrate called pectin, buried in its peel. Pectin binds to LDL cholesterol and carries it out of the body when unabsorbed solids are excreted from the body. The pectin in apples, along with the other types of fiber, is a good food source for the healthy bacteria in the human gut known as the microbiome, which has been linked to everything from weight loss to mental health. Apples, oranges, carrots, peaches, grapes, strawberries, citrus fruits – all contain this pectin – the type of soluble fiber that lowers LDL.
  2. Beans: Whether they are farm fresh or sun dried, beans are particularly high in soluble fiber. They also take some time for the body to digest, which means you feel full longer after a meal. This is one of the reasons why beans are such a useful food for those of us who are trying to lose weight. You are really spoiled for choice when it comes to the various types of beans available: green beans, red beans, lentils, chickpeas, black-eyed peas are just some of the types of beans and you can cook them in the way that best suits your taste buds. gustatory. Just be careful not to overdo the fat and calories while chasing the taste.
  3. Ocher: Also known as Savoyard, Bhindi etc., okra seed can substantially lower LDL lipid levels, some studies claim. These two low-calorie vegetables are good sources of soluble fiber. Science Direct reports a study conducted by researchers at the Tabriz University of Medical Sciences, Tabriz, Iran. In their quest to confirm the cholesterol-lowering properties of Okra, the researchers administered okra seed oil to hypercholesterolemic rats. Researchers from this study published earlier this year in the journal Food Science and Technology said, “Okra seed oil plays a crucial role in maintaining the lipid profile in the body.” Okra pods contain a gel-like substance known as mucilage that could help the body excrete dangerous LDL cholesterol during the passage of stool.
  4. Aubergine: Eggplant, eggplant or eggplant are a plant species of the nightshade nightshade family. A story made at the Faculdades de Ciências Médicas, UNICAMP, Campinas, Portugal, aimed to study the effect of eggplant on endothelium-dependent relaxation and plasma lipids in hypercholesterolemic rabbits. 13 male rabbits were randomly assigned to the control (C), hypercholesterolemic (H) and eggplant (E) treated groups (n = 10 each). Rabbits H and E were fed a diet supplemented with cholesterol (0.5%) and coconut oil (10%) for 4 weeks. After 4 weeks, group E rabbits had significantly lower weight, plasma cholesterol, LDL, triglyceride and aortic cholesterol content compared to group H (p <0.05).
  5. Vegetable oils: There are two main types of fat (saturated and unsaturated) and we need some of each. Eating a healthy fat balance can help lower cholesterol levels. Excessive consumption of saturated fat will raise cholesterol. How do you know which fats are good and which are bad? Heart.org states that saturated fats are generally solid at room temperature. Avoid consuming more than the recommended amount of animal-derived and coconut-based fats. Stay away from dairy products like cream, cheese and whole milk and yogurt, butter, and other solid fats like ghee, lard, and hard margarine. Fatty and processed meats are also bad for the heart like sausages and bacon, coconut and palm oil. Using liquid vegetable oils such as canola, sunflower, safflower and others in place of butter, lard or fat when cooking or at the table helps reduce LDL. Unsaturated fats (different types of unsaturated fats known as monounsaturated and polyunsaturated fats) are found in plant foods and fatty fish and are usually liquid at room temperature. That’s why walnuts, avocados, sunflower oil, safflower, canola, olive, peanut, walnut and corn oil, fatty fish like herring, sardines, mackerel, salmon and trout that contain omega 3 fats are good for you.

(Disclaimer: Tips and tricks mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietician before starting any fitness program or making any changes to your diet.)

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