Feb 2, 2012
High level of cholesterol is very common these days and often the cause of many heart-related diseases. It is no denying that eating right, exercising regularly and maintaining a healthy lifestyle is the key to a longer life. However, a lot of people, today, lead a sedentary lifestyle, most also indulge in bad eating habits. Because of this, keeping your cholesterol at acceptable levels can be hard to accomplish. Many dietitians recommend that we should include more plant-based foods in our diet, meaning lots of fruits and vegetables.
Eating healthy doesn’t mean you have to completely eliminate fat consumption. Fats is still important in one’s diet but in moderation. Choose good fats over bad fats. Below is a list of what is referred to as ‘superfoods’ which are said to help reduce the level of bad cholesterol while increasing the good ones. LDL, (low-density lipoprotein) known as the bad cholesterol, must be kept under 110. On the other hand, HDL (high-density lipoprotein) which is the good cholesterol should exceed 35. Shoot for a total cholesterol level of under 200 since this is the healthy limit. To ensure this, you have to incorporate more of the following superfoods in your daily diet:
- Almonds – Packed with protein and monounsaturated fats, eating a quarter cup of this particular type of nuts can actually reduce the LDL level by up to 4.4 percent.
- Oatmeal – This has been popularly marketed as a great cholesterol buster. True enough oats contain high levels of soluble fiber which can help flush out cholesterol by binding to bile acids that are known to be the precursor to cholesterol build up.
- Red Wine – Surprisingly, you can actually benefit from religiously drinking a glass one of wine. Red wine has flavanols which is said to have anti-inflammatory properties that help in preventing the development of heart disease by lowering cholesterol level in the blood.
- Soy – All food products made from soy (i.e. tofu, soymilk) can help you avert heart diseases and keep cholesterol in the body within acceptable levels.
Aside from the ones mentioned above, you should also eat more fish since they contain omega-3 fatty acids that are good for the heart. Also, indulging in good cardio workouts will aid in maintaining a healthy heart. But before you perform any kind of exercise it would be best to consult a physician first to ensure that it is safe for you to engage in a particular type of workout. Remember health is wealth, and keeping a healthy heart is important if you want to live longer.