Low-density lipoprotein or LDL and high-density lipoprotein or HDL are the two types of cholesterol and your levels of each may vary depending on the foods you consume. When your liver is your major source of cholesterol and accounts for nearly 85% of the cholesterol in your blood, the influence that diet could have on your cholesterol levels might not initially seem significant.
While ghee (moderately) and eggs need to be included in the diet to obtain good cholesterol, red meat, processed meat, and fried foods are rich in bad cholesterol. Out of their high dietary fiber content, a variety of fruits and vegetables can also aid in lowering harmful cholesterol levels in the body, says dietician Avni Kaul.
In this article, Delhi’s leading dietician Avni Kaul shares some foods that will help keep bad cholesterol low.
Bananas –Bananas’ potassium and fiber content help reduce blood pressure and cholesterol levels. Bananas are especially known for being a good source of soluble fiber which promotes a healthy body and immune system.
Apples – Apples are rich in soluble fiber which protects the health of your heart. Apples also contain polyphenols, which lower cholesterol levels.
Pomegranate –Polyphenols in particular are antioxidants present in pomegranate juice. Compared to several other fruit juices, pomegranate juice has a better concentration of antioxidants. Low-density lipoprotein (LDL, or “bad”) cholesterol reduction is one of the various heart-protective advantages these antioxidants are known to offer.
Carrots –Naturally rich with soluble fiber, soluble vitamins, minerals, and antioxidants, carrots help in decreasing blood cholesterol levels.
Cauliflower –Plant sterols, a kind of lipid that helps in preventing cholesterol absorption in the intestines are abundant in cauliflower. Omega 3 fatty acids, vitamin C, magnesium, antioxidants, and the anti-inflammatory vitamin K are found in cauliflower.
Tomatoes –Lycopene, a plant-based chemical that helps in reducing LDL cholesterol levels is a key component of tomatoes.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition