Do you crave for parathas, butter chicken and shahi
paneer with dollops of butter, ghee and oil on it?
Is the voice in your head saying “Go ahead and
relish your dishes. Why resist the temptation when good life is about savouring
your favourite foods to your heart’s content?”
When you take large portions of food containing
saturated and trans fats and sugar, your bad cholesterol levels are bound to go
up.
This accumulation of cholesterol in the arteries
places you at a higher risk of developing cardiovascular diseases. What will
this lead to?
Blockage of arteries, lesser blood circulation to
the heart and higher chances of heart attack, shorter lifespan and increased
chances of suffering from chronic diseases such as diabetes and hypertension.
Nuts
Power-packed nuts such as almonds (with their skin
on), walnuts, heart-healthy fats that are excellent in reducing bad
cholesterol.
Almond skins have substances that help prevent LDL
‘bad’ cholesterol from getting oxidized, which can damage the lining of blood
vessels and increase cardiovascular risk.
Avocados
The monounsaturated fats such as oleic acid present
in avocados have lower ‘bad’ LDLs and raise ‘good’ HDLs. This is especially
good for people with mildly high cholesterol.
The best way to enjoy avocados is by slicing and
packing them into sandwiches and salads.
Barley
Beta-glucan which is a type of soluble fibre present
in barley reduces cholesterol levels.
Beans and Lentils
Beans such as Bengal gram (chana), Kidney beans
(rajma) and Chickpeas (Kabuli chana) are cholesterol-free, low fat, and rich in
dietary fibre, which helps lower cholesterol levels.
Blueberries
Blueberries are packed with pterostilbene, a
powerful antioxidant that helps in lowering bad LDL cholesterol.
Oats
This makes a healthy breakfast that is nutritious
and filling.
Brown Rice
Being unpolished, brown rice is packed with
nutrients such as vitamin B, magnesium, selenium, and phytonutrients.
This high fibre content helps in lowering blood
sugar and cholesterol.
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