Cholesterol is an important component of our body, but high levels of bad cholesterol (LDL) can lead to heart diseases and stroke. Consuming unhealthy fats from processed and fast foods can increase LDL, which is why it’s important to include foods that can reduce bad cholesterol levels. In this article, we will discuss some superfoods that can help in reducing bad cholesterol and preventing heart diseases.
Avocados: Rich in monounsaturated fats, fiber, vitamins C and E, avocados can effectively lower bad cholesterol levels. They also belong to the Lauraceae family, which is known for its medicinal properties.
Legumes: Beans, peas, and lentils are excellent sources of protein, fiber, and minerals. Studies suggest that consuming 100gms of legumes can reduce bad cholesterol levels by 6.6mg/dl.
Margarine: Unlike traditional margarine made from animal fats, vegetable-based margarine made from corn, soy, and safflower oils can lower bad cholesterol levels.
Garlic: Garlic contains allicin, a compound that inhibits the production of LDL in our body. Consuming raw or cooked garlic regularly can significantly reduce bad cholesterol levels.
Vegetable oils: Sunflower, canola, and safflower oils have low levels of unhealthy fats and are great alternatives to ghee. Olive oil, known for its antioxidant properties, is also effective in reducing bad cholesterol.
Whole grains and barley: Consuming whole grains, barley, and jowar can help reduce bad cholesterol levels and prevent heart diseases.
Soybeans: Soybeans are rich in isoflavones, plant-based chemicals that can lower bad cholesterol levels. Consuming 25% of soy protein daily can reduce LDL by 5% to 6%.
