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Most of the times we forget that reducing cholesterol isn’t an end unto itself. The goal of lowering levels of cholesterol is to reduce heart disease, and hopefully reduce mortality. Almonds and other tree nuts are high in fiber, packed with protein, and a good source of antioxidants and unsaturated fats. Avocados are high in monounsaturated fat, soluble and insoluble fiber and other nutrients. Soluble fiber lowers cholesterol. Berries have more fiber than most fruits because they’re loaded with tiny seeds. Research has shown that vegetables like broccoli can lower plasma lipid and cholesterol levels. Carrots are synonymous with carotenoids particularly beta-carotene, a powerful antioxidant. Carrots are also a good source of fiber and other nutrients, and they make a handy snack. Navy beans, also called white beans, have the highest fiber content of any bean. They’re a perfect food. Eating a diet rich in beans and other legumes decreases total and LDL cholesterol. Oats are a great source of soluble fiber. The main soluble fiber found in oats is oat β-glucan, which is believed to be mainly responsible for oats’ ability to lower cholesterol. Olive oil is a staple of the Mediterranean diet, which is associated with increased longevity and reduced risk of chronic disease. You can lower LDL cholesterol by substituting cold-water fish, such as salmon, for meat twice a week. Eating soybeans and soy-based foods, such as soy milk, tofu, and tempeh, can be a healthier way to get protein than eating meat or animal products.

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