Eating the right diet with all the necessary nutrients can make all the difference in your overall health as it keeps risk factors for chronic diseases in check. A diet with low-fibre and high in saturated and trans fat on the other hand could lead to high cholesterol, or hyperlipidemia, a condition which could lead to plaque deposition in the arteries and raise risk of heart attack and stroke. Cholesterol, an important wax-like substance in small quantities, supports a range of body functions. However, too much of it can prove to be deadly and must be managed with lifestyle changes.
A diet rich in fibre, vitamins, minerals, and certain compounds that promote good cholesterol must be consumed for lowering bad cholesterol (LDL) and triglycerides.
Starting your mornings with nutrient-packed vegetable juice can help eliminate bad cholesterol and boost your heart health.
Here are some healthy options:
Tomato juice
A glass of tomato juice in the morning can be quite hydrating and give you a power-packed start. Tomatoes are bursting with the goodness of antioxidants, vitamins, potassium and fibre. They are abundant in a compound called lycopene, which can improve lipid levels and cut down LDL cholesterol. When tomatoes are juiced, their lycopene content goes up, which makes this drink a must-have for cutting cholesterol. Besides, the fibre in tomatoes is ideal for eliminating LDL cholesterol.
Beetroot juice
This is the juice every wellness enthusiast swears by due to the wealth of nutrients it possesses. Beetroot is a storehouse of a range of nutrients like fibre, folate, manganese, potassium, iron, and vitamin C. Its high nitrate content can play a role in reducing bad cholesterol levels. According to a study published in The American Journal of Clinical Nutrition, high fibre foods can reduce dietary fat and cholesterol.
Carrot juiceCarrot juice is widely recognized for its nourishing properties. Having this juice daily can be very effective in lowering cholesterol levels. Rich in carotenoids like beta-carotene, drinking carrot juice regularly can modify cholesterol absorption and reduce cholesterol levels, show studies done in rats. Carrots are also abundant in fibre, vitamin K1, potassium, and antioxidants.
Spinach juice
Drinking spinach juice regularly can help the body get rid of LDL cholesterol. Spinach is also rich in natural nitrates, which can help dilate blood vessels and lower blood pressure. It is also packed with fibre, iron, vitamin A, antioxidants like zeaxanthin and lutein. Spinach is high in nutrients that can help reduce blood pressure namely potassium, magnesium, and folate. Spinach juice is rich in lutein and zeaxanthin, antioxidants that can help improve vision. It can also help reduce eye puffiness and inflammation.
Fenugreek juiceFenugreek can help lower LDL-cholesterol and has soluble fiber that can help prevent cholesterol production. As per studies fenugreek supplementation can significantly improve lipid profile. High in fibre, fenugreek or methi is rich in potassium, phosphorus, magnesium, and calcium.
Bitter gourd juiceWhile this may not be a popular choice for people looking for delicious juices in their breakfast, bitter gourd could be very effective in managing high cholesterol levels. Bitter juice is known to decrease bad cholesterol levels as per animal studies. Bitter gourd juice has fibre, antioxidants, vitamin C, vitamin A and vitamin E apart from generous doses of calcium and iron.
