Lifestyle: The liver naturally produces cholesterol in the body. But eating foods containing saturated fat increases bad cholesterol. When the level of bad cholesterol in the blood starts increasing, the first thing doctors do is give medicines. This reduces the level of cholesterol in the blood. However, experts believe that just taking medicines is not the right solution and by changing the diet, the level of bad cholesterol in the blood can be reduced naturally. Let us now know what changes should be made in the diet of people suffering from the problem of bad cholesterol.
Fiber rich things..
People suffering from bad cholesterol problem should eat high fiber foods. Especially soluble fiber. It forms a gel-like substance in the intestines and binds bile acids. Bile acids are made from cholesterol. This allows the body to use the bad cholesterol present in the blood to produce more bile acids. Eating things like oats, barley, beans and peas can reduce bad cholesterol by 5 to 10 percent. Eat foods that contain sterols and stanols, which are cholesterol-like substances found naturally in plants. They are found in abundance in vegetables and fruits. These reduce the absorption of cholesterol in the diet. Consuming 3 grams of these daily can reduce bad cholesterol by 6 to 12 percent.
Olive oil, nuts, seeds..
Instead of meat protein which is high in saturated fat, you should eat foods like soya, which are low in fat protein. Studies have shown that consuming 25 grams of soy protein daily can reduce LDL by 3-4 percent. Eat foods that are high in unsaturated fat. Eating foods like olive oil, nuts, seeds and avocado can help in reducing bad cholesterol levels. Doctors say that eating such foods can naturally reduce blood sugar levels, which can improve heart health and overall health.
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