The number of patients suffering from various heart ailments has alarmingly gone up over the years. A healthy diet protects your heart from ailments. Food with healthy fats increases the good cholesterol called ‘High density Lipoprotiens’ (HDL) and protects the heart, while lowering the level of ‘Low Density Lipoprotein’ (LDS) which may adversely affect the health of the heart. Low-calorie, fibre-rich food efficiently provides the essential nutrients required to maintain a healthy heart.
Here are some superfoods which lower the cholesterol level and protects the heart. They are rich in nutrients and benefit our health.
Green tea not only helps to shed those extra kilos but also lowers the LDS cholesterol which may adversely affect the heart. Daily intake of green tea significantly lowers the risk of heart ailments.
Garlic which is an unavoidable ingredient in the Indian cuisine is excellent to lower the cholesterol levels. It helps to drop blood pressure levels and safeguards the body from bacterial infections.
Using olive oil in your daily cooking is ideal to ensure a healthy heart. The polyphenols contained in the extra virgin olive oil have many health benefits including those for heart.
Almonds and walnuts have good cholesterol which is essential for the heart. The fibre-rich nuts also contain many healthy fats. They block the absorption of cholesterol, thereby protecting the heart. Packed with vitamins, minerals, fibre and protein, almonds improve the health of the arteries and blood vessels. They also prevent inflammation.
Oats and barley
Oats and barley have fibre content that lower the cholesterol level. These grains contain a soluble fibre called the beta glucon which protects the heart.
Beans which are rich in fibre content check the absorption of cholesterol. All varieties of beans could be included in your daily diet. It also helps to lower the LDS cholesterol.
It increases the good cholesterol called the HDL and lowers the LDS cholesterol which is bad. Avocado which has soluble fibres and unsaturated fats is excellent to protect the heart.
Dark chocolate too increases the good cholesterol. However it is advisable to consume it in controlled portions as chocolate has high sugar content.