High cholesterol and diet go hand in hand. If you consume a healthy diet, high in fruits and vegetables and low in junk food, your cholesterol levels should be under control. However, if you consume a diet high in junk food and low on healthy food items, you may soon fall victim to high cholesterol.
Junk food is high in unhealthy trans and saturated fats. which lead to a build-up of LDL or bad cholesterol in the body. Cholesterol is found in two types, namely LDL (low-density lipoproteins) also known as ‘bad cholesterol’ and HDL (high-density lipoproteins) also known as ‘good cholesterol’. High levels of LDL have a see-saw effect on the total cholesterol in the body. As LDL (bad cholesterol) levels rise they lower HDL (good cholesterol). The excess amounts of cholesterol in our system lead to the cholesterol being deposited into the arteries, where it can form into plaque and lead to the following health problems:
- Severe heart pain
- Heart attack
- Blood clotting
The high levels of Omega-3 fatty acids found in fish, owe to its ability to lower triglycerides and total cholesterol, thus making it a superfood when it comes to treating high cholesterol. The cholesterol-lowering benefits of fish are as follows:
- Fish can cut down blood cholesterol by 20% and triglycerides by 40-70%.
- Eating fish also prevents the build-up of plaque in the arteries and protects against the occurrence of a heart attack.
- Overflowing with Omega-3 fats and generous amounts of potassium, fish also keeps our blood pressure within a healthy range.
So do add fish in your diet to enjoy its numerous health benefits. A little as two to three servings of fish (300-400 grams) a week can keep a check on high cholesterol and act as a preventive measure against cardiovascular diseases. Also, apart from fish itself, fish oil drastically outranks vegetable oils, when it comes to fighting high cholesterol.
Know more about the health benefits of fish and list of top 5 fish you should include into your diet to manage cholesterol.
Chomp on Chickpeas
Well if a you’re vegetarian, or simply do not eat fish, don’t worry! Chickpeas are equally effective in lowering and managing high cholesterol levels. Popularly known as ‘Bengal gram’ or ‘Chole’, chickpeas are high in soluble fibre and are known to reduce blood sugar levels naturally and benefit overall good health. In contrast, they are low in sodium, which makes them an excellent food option for blood pressure patients. Here’s how chickpeas can help lower high cholesterol:
- Chickpeas bind with the fatty acids in the digestive system and manage cholesterol levels better.
- They aid proper digestion and prevent constipation, thus preventing toxins from building up within our system.
- Chickpeas help keep the arteries clean and protect against the build-up of plaque.
- They keep you feeling full for longer and prevent overeating leading to unhealthy weight gain
So if you have a cholesterol problem, try substituting your cereals, rice, and chapattis with chickpeas. You can boil them or eat them with raw with some chopped onions and tomatoes, or stir-fry with a tablespoon of olive oil.
Know more about how chickpeas lower cholesterol and for a low-calorie yummy chickpeas recipe!