Effective Diet Containing Low Cholesterol - Ayushveda

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Cholesterol is generally divided into two categories: good and bad. While the presence of good cholesterol in the bloodstream is healthy, high concentrations of bad cholesterol often cause several diseases. Heart disease and stroke are some of the common diseases that develop due to high levels of bad cholesterol.

Therefore, it is imperative that you follow the right kind of diet to lower bad cholesterol in the bloodstream. Given below is an effective diet plan containing low amounts of cholesterol.

Diet Tips For Containing Low Cholesterol?

Fruits and Vegetables

Fruits and vegetables are extremely beneficial for individuals suffering from high levels of bad cholesterol. Fruits and vegetables do not possess any bad cholesterol and help in decreasing bad cholesterol, as they possess high amounts of fibre. Fibre helps in preventing the accumulation of cholesterol in the arteries, thereby, reducing cholesterol levels.

In addition to that, high amounts of fibre in fruits and vegetables keep you full for long periods of time, thereby, reducing binge eating. Fruits and vegetables that are low in cholesterol include apples, pecans, banana, kiwi fruit, orange, leafy greens, strawberries, cabbage, tomatoes and potatoes.

Avoid Fried Foods

It is extremely important that you avoid consuming fried foods, due to the fact that they possess high concentrations of saturated fats and cholesterol. In addition to fried foods, it is advisable that you abstain from consuming processed foods, as they also contain high amounts of cholesterol as well.

Include Olive Oil and Other Vegetable Oils

Most people consider oil as one of the primary causes of high cholesterol levels; however, there are certain oils that are beneficial in decreasing cholesterol in the bloodstream, as they contain low amounts of cholesterol.

Instead of using butter or ghee in cooking, it is recommended that you use olive oil and other vegetable oils as they contain good fats, which help in decreasing the amount of bad cholesterol in the bloodstream. Sunflower oil and groundnut oil are excellent kinds of vegetable oils that can be used in cooking.

Also Read

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Include Fish

Fish is considered one of the best foods for individuals who suffer from high levels of bad cholesterol in their bloodstream. This is because fish contains good amounts of omega-3 fatty acids, which helps in reducing bad cholesterol.

However, it is important that you cook fish in the correct manner i.e. you should avoid frying it. Instead, you should try baking or grilling fish, as this decreases the amount of saturated fats, compared to fried fish.

To add flavour to fish, you could use several herbs and spices as well. Fish that contain low amounts of cholesterol include salmon, tuna and herring. However, it is important to note that seafood such as prawns and crabs are high in bad cholesterol and must be avoided.

Include Whole Grains and Nuts

Whole grains are considered extremely beneficial for those who have high levels of bad cholesterol. This is because whole grains contain high amounts of fibre, which helps in decreasing bad cholesterol.

Whole grains that help in decreasing cholesterol levels include oats, bran, barley, rye and wheat. Nuts are also good for individuals suffering from high cholesterol levels, because they contain good amounts of omega-3 fatty acids. Nuts that contain low amounts of cholesterol include pistachios, almonds, peanuts and walnuts.

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