Moneycontrol News | October 5, 2024
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Cholesterol is a fatty substance essential for building cells, producing hormones, and aiding in digestion. However, high levels of low-density lipoprotein (LDL) cholesterol, often termed “bad” cholesterol, can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke
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High in soluble fibre, oats can help reduce LDL cholesterol (the “bad” cholesterol). Starting your day with a bowl of oatmeal can provide you with a significant amount of fibre. You can also add fruits or nuts to enhance the taste and nutritional value
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Almonds, walnuts, and other nuts are rich in unsaturated fats, fibre, and plant sterols, which can help lower LDL cholesterol. Consuming a handful of nuts as a snack or adding them to salads and yoghurt can be beneficial. Nuts are also a good source of protein and can help keep you full
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Rich in omega-3 fatty acids, fish like salmon, mackerel, and sardines can lower triglycerides and raise HDL cholesterol (the “good” cholesterol). Including fatty fish in your diet at least twice a week can provide heart-healthy benefits
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A good source of monounsaturated fats, olive oil can help reduce LDL cholesterol. Using olive oil as your primary cooking oil or as a base for salad dressings can significantly benefit your heart health. The antioxidants in olive oil also contribute to reducing inflammation
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Beans, lentils, and peas are high in soluble fibre and can help lower LDL cholesterol. Incorporating legumes into your meals, such as in soups, stews, salads, or as side dishes, can enhance your diet’s nutritional profile. They are also an excellent source of plant-based protein
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Packed with monounsaturated fats and fibre, avocados can help improve cholesterol levels. Adding avocado slices to your salads, or sandwiches, or using it as a spread on toast can provide numerous health benefits
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Blueberries, strawberries, and other berries are rich in antioxidants and fibre, which can help reduce cholesterol levels. Including a variety of berries in your diet can provide a delicious and nutritious boost to your body
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In moderation, dark chocolate with at least 70 per cent cocoa can help improve cholesterol levels due to its flavonoid content. Flavonoids in dark chocolate help improve endothelial function and increase HDL cholesterol