Cholesterol deposition in the blood is mostly due to unhealthy food habits.
Human body is very sensitive to unhealthy ways of life. Even though it does not react to below the par healthy practices immediately, the damaging effects erupt as a volcano at some point.Despite the damaging effects of the unhealthy diet practices, our body keeps pushing itself.In order to save the body from the devastating effects of cholesterol, here are some food swaps that will cost you almost nothing.
Fish is better than chicken.
For non-vegetarians, who have a special liking for animal foods, there is no healthier option than fish.Fish has a different nutritional profile than meat and this fact negates the common belief that every non vegetarian food is alike.Fish is rich in omega 3 fatty acid, thiamine, selenium and iodine albeit the nutritional values vary between sea fish and freshwater fish.Fish is considered to be good for those with cholesterol as it contains less amount of saturated fat content.
Popcorn is a healthy snack than chips.
Popcorn is another wonder food for controlling cholesterol.It is loaded with fiber and is low in calories.Meanwhile, chips have a huge amount of trans fats which elevate the cholesterol level of the body.
Quinoa is a better option than rice.
Quinoa as a replacement for rice is good for those with cholesterol.Quinoa is dense in fiber. One cup of quinoa contains 5 grams of dietary fiber. Fibers control cholesterol and also regulate blood sugar levels.It also keeps the person fuller for a longer duration hence the person is less likely to overeat.
Nuts and seeds are better than salty crunchy snacks.
Instead of snacking on salty and crunchy packaged foods, munch on nuts and seeds. Nuts and seeds are rich in antioxidants.Also these are excellent sources of plant protein, unsaturated fats and soluble fibers. Replacing these with salty snacks can lower cholesterol.
Dark chocolate over milk chocolate.
Dark chocolate reduces LDL and total cholesterol level. Several studies have found that dark chocolate lowers cardiovascular risks and stroke risk. A 2020 research study published in the European Journal of Preventive Cardiology found that having chocolate once per week reduced the risk of clogged arteries by 8 per cent. Flavonoids in dark chocolate relaxes blood vessels.
Swap one non-veg meal with a complete plant based meal.
This may sound simple and doable, but it is a task for someone who is keen on consuming non vegetarian foods. Plant products are known to be excellent for cholesterol. So, if you are a regular fish and meat eater, swap at least one of your meals with a complete vegetarian meal. Try salads, seasonal vegetables and fruits, nuts and seeds for the right nutrition.
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