Burgers, greasy fries, chocolate-laden waffles, and carbonated beverages have become an unavoidable part of city life. Even if you try to avoid them, you end up eating them anyway, referring to it as your “weekend binge” or “cheat meal.” While it is acceptable to indulge and enjoy them on occasion, the problem arises when these temptations become out of control. High cholesterol levels are one of the most common health issues people face these days, and if not addressed, they can jeopardize your heart’s health. Cholesterol is found in every cell of the body and plays an important natural role in stimulating various activities such as digestion and hormone production. So here we suggest the food that helps regulate Cholesterol naturally.
There are two kinds of cholesterol: HDL (high density lipoproteins) or “good cholesterol” and LDL (low density lipoproteins) or “bad cholesterol.” And it is LDL that transports all fat molecules throughout your body. This type of cholesterol in excess can lead to a variety of health problems, particularly heart disease. Bad cholesterol deposits a layer of plaque on the artery walls, making it difficult for blood to flow at its natural rate, contributing to high blood pressure and, in severe cases, stroke. But did you know that plaque buildup is reversible? All you have to do is alter your diet and lifestyle. Certain foods and beverages may be beneficial to you. . There are certain foods and drinks that may help you regulate your cholesterol.
Some food that helps regulate cholesterol naturally are as follows:
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1. Lemon Water
Lemon is high in soluble fiber, which acts as a sponge. It absorbs water in your digestive tract and forms a viscous mass that catches and removes bad cholesterol or LDL from your body.
2. Pomegranate Juice
Pomegranate juice is high in antioxidants, which are known to prevent artery hardening and may even reverse its progression. Antioxidants are thought to have several heart-protective properties, including lowering LDL (or “bad”) cholesterol.
3. Walnuts
Walnuts are high in vitamin B, vitamin E, and omega-3 fatty acids. Consuming walnuts may help to slow the formation of plaque in your arteries and prevent blood clots. Furthermore, omega-3 fatty acids help lower triglycerides in the bloodstream and protect the heart by preventing the onset of abnormal heart rhythms.
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7 Health Benefits of Walnuts :
They’re brown, crunchy, and usually come in a hard shell that resembles the human brain. Toss them in salads or use them in decadent desserts; they taste delicious every time. Walnuts are one of the most powerful superfoods and can significantly improve an individual’s health. They stand out among nuts because of their unique nutrient content and incredible health benefits; they’re high in fiber, protein, essential fats, vitamins, and antioxidants. (Learn more: Eat nuts to control your blood sugar and fat)
What makes them so super?
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- Walnuts are rich in omega 3 fatty acid or polyunsaturated fatty acid. Omega 3 fatty acids are considered absolutely essential, and can only be obtained only by consumption of certain kinds of food.
- Walnuts are a good source of protein and dietary-fibre
- Walnuts are loaded with Vitamin E, Vitamin B6, folate and thiamin
Walnuts have unique health benefits:
7 Health Benefits of Walnuts
They’re brown, they’re crunchy and they usually come encased in a hard shell that resembles the human brain. Toss them around in salads or use them in sinful desserts, they taste absolutely delicious every time. Walnuts are perhaps one of the most effective superfoods and can play a remarkable role in improving an individual’s health.
Among nuts, they stand out for their unique nutrient content and phenomenal health benefits; they’re rich in fiber, protein, essential fats, vitamins and antioxidants.
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What makes them so super?
- Walnuts are rich in omega 3 fatty acid or polyunsaturated fatty acid. Omega 3 fatty acids are considered absolutely essential, and can only be obtained only by consumption of certain kinds of food.
- Walnuts are a good source of protein and dietary-fibre
- Walnuts are loaded with Vitamin E, Vitamin B6, folate and thiamin
Unique benefits of eating walnuts
1. Help prevent cancer: Studies have shown that walnuts contain many nutrients like omega 3 fatty acid, phytosterol and antioxidants which not only prevent growth of tumors but also reduce the risk of developing breast and prostate cancer.
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2. Good for a healthy heart: Walnuts help in lowering cholesterol levels. They’re rich in L-arginine (amino acid) and omega 3 fatty acid (alpha-linolenic acid) – two compounds that have anti-inflammatory properties and prevent the formation of blood clots.
3. Help with weight-loss: Eating walnuts makes you feel full, which reduces appetite and helps with weight management.
4. Walnuts help in building resistance for insulin, control blood glucose levels and lower the risk of developing type 2 diabetes.
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5. Eating walnuts during pregnancy helps in reducing the symptoms of nausea and in proper brain development in children.
6. Walnuts work wonders for the hair; they’re rich in biotin, prevent hair fall, improve hair texture and strengthen them.
7. Walnuts prevent ageing because of their antioxidant properties.(More: Eating nuts is tied to lower risk of death)
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How to include walnuts in your daily diet:
- Add walnuts to your breakfast cereals like porridge, oats or muesli
- Crush some walnuts and sprinkle them salad or cooked vegetables
- Take 1-2 walnuts with 2 soaked almonds every day in the morning
- Sprinkle them over a bowl of curd or yogurt
- Add them to muffins, breads, brownies, chocolates etc.
4. Oats
A bowl of oatmeal is one of the best ways to lower cholesterol. Oatmeal contains soluble fiber, which lowers LDL (bad cholesterol). The fibre in this product can help to reduce the absorption of cholesterol into your bloodstream. Here are some intriguing oats recipes to try.
6. Flaxseeds
Flaxseeds are high in fiber and omega-3 fatty acids, both of which have been shown to lower bad cholesterol levels and plaque buildup. According to DK Publishing House’s book ‘Healing Foods,’ “Flaxseeds are high in soluble mucilaginous (gum-like) fibre, which can help lower bad cholesterol (LDL) and balance blood sugar levels. It also acts as a hunger suppressant, keeping you full for a longer period of time. Because of their high omega-3 fatty acid content, they can help lower harmful fats (triglycerides) in the blood, lowering the risk of stroke and heart attack.”
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To achieve your health goals, make sure you consume these foods in their natural form as part of a healthy lifestyle. Before incorporating these foods and beverages into your daily diet, consult your doctor. You should make daily routine for the food that helps regulate cholesterol and live a health life.
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