Our body needs a small amount of cholesterol to function properly, but consuming foods high in fat and sugar can lead to excess cholesterol.
High cholesterol or too much cholesterol in the blood is one of the hidden lifestyle problems that is increasing in the modern era due to poor eating habits and sedentary lifestyle.
In addition to taking medication and exercising regularly, changing your diet can be quite effective in controlling high cholesterol levels. Health experts recommend foods rich in antioxidants, fiber and compounds that naturally lower cholesterol levels to address this chronic problem.
Maintaining a heart-healthy diet is important for overall health and incorporating specific foods into your daily routine can help lower cholesterol levels and the morning is the best time to provide your body with a variety of nutrients.
Here are seven delicious and nutritious options to consider in the morning:
1. Green Tea
Green tea is rich in polyphenols, especially catechins, which are known for their anti-inflammatory properties. Research shows that catechins can interact with cholesterol, leading to reduced absorption and lower blood cholesterol levels. Studies have shown that total and LDL (bad) cholesterol levels are reduced in people who regularly drink green tea.
2. Chia Seeds and Soy Milk
Combining chia seeds with soy milk can provide plenty of fiber, protein, and omega-3 fatty acids. Chia seeds have been shown to modestly improve HDL (good) cholesterol levels, while soy milk, compared to skim milk, can reduce LDL (bad) cholesterol and increase HDL (good) cholesterol.
3. Turmeric and Soy Milk
Studies, mostly in rodents but some in humans, show that turmeric can reduce LDL (bad) cholesterol and triglyceride levels. The active compound, curcumin, has antioxidant effects against free radicals in the body.
4. Beetroot and Carrot Juice
Beets are being studied for their cholesterol-lowering potential due to their high nitrate content. Carrots, rich in carotenoids such as beta-carotene, have shown promise in modulating cholesterol absorption and lowering cholesterol levels. While studies have mainly been done in mice, similar effects are expected in humans.
5. Ginger and Lemon Juice
Ginger has been shown to reduce total cholesterol, LDL (bad cholesterol), and triglycerides, making it a flavoring ingredient for heart-healthy drinks.
6. Tomato Juice
Lycopene, the pigment that gives tomatoes their red color, has been linked to lowering LDL (bad) cholesterol, especially at higher doses (>25 mg/day). Its effects are comparable to low-dose statins.
7. Strawberry Smoothie
An interesting option, strawberry smoothies contain dietary flavonoids that have been shown to improve lipid and lipoprotein profiles in adults with abdominal obesity, contributing to improved cardiovascular health.
Incorporating these nutrient-rich combinations into your diet will not only tantalize your taste buds, but also aid in your journey to maintaining optimal cholesterol levels and promoting cardiovascular health.
