Cholesterol is a type of fat naturally present in many foods or our body can synthesize it. Shellfish, sardines, red meat, eggs, and full-fat dairy milk products naturally contain high levels of cholesterol.
There are two types of cholesterol: LDL and HDL cholesterol.
- LDL cholesterol is known as bad cholesterol it may cause many cardiovascular complications
- HDL is good cholesterol and required by our body
However, our body requires cholesterol for the formation of normal and healthy body cells.
But if you are taking high cholesterol foods for the long-term and also inherited cholesterol may cause many chronic and fatal diseases. Atherosclerosis is a type of blood dyscrasias that Is caused due to accumulation of LDL cholesterol in blood vessels that will interrupt blood flow and it will eventually result in a heart attack or stroke.
Some statistics
According to a report by WHO an estimated 17.9 million people die each year due to CVD( cardiovascular diseases).
Here is the list of highly nutritious foods that will keep your blood cholesterol level under control and are cardio protective.
Legumes
Pulses or legumes are a group of plant foods that include beans, peas, and lentils.
Legumes have high protein content, fiber, and minerals.
To protect your heart you should replace highly processed foods and refined grains with whole grains and legumes that will reduce blood cholesterol levels.
If you eat ½ cup of legumes daily it will low your blood’s bad cholesterol LDL.
Avocados
Avocados are nutrient-dense. It is high in vitamins, minerals, ls, and fat. But it contains healthy fat- monounsaturated fatty acids that will help you to lower your blood cholesterol level and will increase your levels of good cholesterol and protect you from cardiovascular diseases.
As stated by a clinical report, people who eat avocados daily have low blood cholesterol levels than people who do not.
Nuts
Nuts are rich in nutrients that best support your cardiac health. Nuts contain high levels of mono monounsaturated acids and polyunsaturated fatty acids , omega -3 polyunsaturated fatty acids that will protect you from heart attack. Almonds are high in essential Amino acid L-arginine that produces nitric oxide, a compound that regulates your blood pressure.
Almonds and walnuts also contain a plant based cholesterol known as phytosterol that will inhibit the absorption of cholesterol from your plant-based prevent atherosclerosis.
Whole Grains
Whole grains are types of cereal grains that consist of germ, endosperm, and bran together while in refined grains only endosperm is present. Whole grains contain more fiber, vitamins, and minerals than refined grains so they are a healthier choice.
Whole grains support cardiac health and protect you from cardiac arrest.
- Oats: oats contain a compound known as beta-glucan which is a type of soluble fiber. Beta-glucan can low your blood cholesterol levels by 5%.
- Barley: barley is a type of cereal grain and has high levels of beta-glucan that will low your total cholesterol and especially reduce LDL bad cholesterol.