Fruits and vegetables - they're an excellent source of fiber, and help
to cut back cholesterol levels. Opt for brightly colored fruits and vegetables
like tomatoes,carrots, spinach, bell peppers, berries, oranges, papaya, etc.
as they're good in antioxidants.
Whole grains - Take whole
wheat and multigrain products like whole wheat breads, rotis, pasta, brown
rice, oats, ragi, jowar, bajra and quinoa.
Legumes - Sprouts, kidney beans, chickpeas, etc. are an excellent
supply of soluble fibre, that helps cut back cholesterol.
Nuts and seeds - Almonds, walnuts, pumpkin seeds and sunflower
seeds has omega-3 fatty acids, which may facilitate decrease dangerous
cholesterol and increase good cholesterol.
Flaxseeds - an excellent source of omega-3 fatty acids and fibre,
a sprinkle of this on one's breakfast cereal will facilitate improve
cholesterol profile.
Low fat milk, yoghurt, homemade paneer are
wonderful sources of calcium and facilitate in reducing body fat.
Salmon and tuna, contain omega-3 fatty
acids that facilitate increase good cholesterol.
Soya and soya products - Soya contains isoflavones, that
facilitate stop clogging of arteries and improve cholesterol profile.
Tea - inexperienced tea particularly helps lower total cholesterol
and increase good cholesterol.
Physical Activity - embrace a minimum of thirty to forty five
minutes of moderate physical activity daily - brisk walking, jogging, swimming,
cycling etc to extend energy expenditure and so facilitate in weight reduction.
Don'ts
Refined cereals - Maida, white breads, pasta should be cut out
from one's diet fully and replaced with whole grain or multigrain varieties.
Avoid full cream dairy product like whole
milk, cheese, yoghurt, butter, cream and coconut as they increase levels of
dangerous cholesterol.
Processed and packaged foods - Avoid biscuits, chips, cakes and
pastries as they contain high levels of saturated and trans-fatty acids,
additionally to higher content of sodium.
Fatty meats - Avoid intake of fatty meats like mutton and beef,
have skinless chicken and fish instead.
Fried and deep fried foods - Avoid junk foods like pizzas,
burgers, fries and different deep-fried snacks. Deep fried foods contain
trans-fats, that will increase one's risk of arthrosclerosis clogging of
arteries.
Smoking - Smoking may be a major reason for atherosclerosis - a
buildup of fatty substances within the arteries, that could lead on to angina
pectoris or heart attacks.
In a
nutshell, reducing calories from fats, regular physical activity along with the
inclusion of heart healthy foods will facilitate to reduce weight and
eventually the danger of developing heart disease.
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