Today, high cholesterol is considered as one of the top-tier or major health risk. World Heart Foundation points out that this issue causes the death of almost 4.4 million people annually i.e., 7.8% of all deaths. Therefore, it is extremely important that we maintain balance in our cholesterol levels. Even though lack of exercise, smoking, obesity and so forth are important factors that increase our cholesterol, unhealthy diet is often considered to be one of the most common and underrated aspects. Hence, by adding the right food items into our diet plan we can balance out our cholesterol levels. In this article, we will explore 4 science-backed food items for achieving the same.
1. Oats
The high fibre content present in oats, mainly the beta-glucan, plays a key role in lowering cholesterol. This soluble fibre heightens the viscosity of the contents moving through our intestines and as a result traps cholesterol, decreasing its uptake into our bloodstreams. Additionally, the bacteria present in gut will break down oats, leading to the generation of compounds that bring down LDL or “bad” cholesterol.
A study published in National Library of Medicine, named ‘Processing of oat: the impact on oat's cholesterol lowering effect’, pointed out that the daily consumption of almost 1 cup of oatmeal will give us visible results in just four to six weeks.
2. Berries
Berries bring down cholesterol through the high amounts soluble fibres present in it. These soluble fibres attach the cholesterol to our digestive tract in order let it go as waste. Furthermore, berries are also packed with antioxidants that thwart process of oxidisation of “bad” cholesterol and clogging of arteries.
3. Avocados
Avocados are rich in three key elements that are important for the regulation of cholesterol levels namely monosaturated fats, antioxidants and fibres. Indeed, a study published in the journal American Heart Association pointed out that a single avocado a day can greatly lower the “bad" cholesterol levels in people who are overweight.
4. Okra
Okra is another great food item that is packed with good amounts of soluble fibres. In fact, they are low in calories as well. Research tells us that the gel-like and thick substance present in okra, which is known as mucilage, attaches bile acids and cholesterol to digestive tract. This process will lead to their excretion through the stool rather than allowing them to be absorbed into the bloodstream.
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