One of the leading causes of death around the world is heart disease and one of the leading risk factors of heart disease is high blood cholesterol levels. The elevated LDL cholesterol levels can lead to myriads of health concerns such as heart ailments. The danger of heart disease can also get triggered due to low HDL cholesterol levels.
You can easily regulate blood cholesterol levels by following a healthy diet. Incorporating certain plant-based food in your quotidian vegan meal can help lower LDL cholesterol levels and multiply HDL cholesterol levels. Explained below are few significant plant-based foods that can be incorporated into your plant-based meal plan to enhance blood cholesterol levels.
Fruits are one of the best plant-based sources of fiber, which is very helpful in lowering LDL cholesterol levels. Fiber can help in stopping your liver from producing cholesterol and encourage your body to get rid of it. Studies have found that pectin, a type of soluble fiber can help in lowering cholesterol levels by 10 %. Apples, grapes, strawberries, and citrus fruits have high pectin content. Several bioactive compounds present in fruits can help avert heart ailments and other chronic conditions.
Whole grains, especially oats and barley can help in lowering the risk of heart disease by reducing the levels of LDL cholesterol in your blood. According to one study, daily consumption of whole grains can lower the risk of heart disease and stroke by 20 %. The beta-glucan present in oats and barley is very beneficial in lowering cholesterol levels. Studies have found that eating oats will help in lowering LDL cholesterol levels by 7 %.
This nutrient-dense food is also capable of lowering LDL cholesterol levels and thereby reduce the risk of developing heart disease significantly. Many varieties of nuts, especially walnuts contain omega-3 fatty acids in high quantities, which help improve heart health.
This popular and delicious fruit is packed with a lot of healthy nutrients that can help in managing many health problems, including heart disease. Innumerable inquests indicate that avocados can potentially help lower the levels of LDL cholesterol effectively. They contain high amounts of fiber and monounsaturated fats, which are very beneficial in lowering cholesterol levels.
Beans, lentils, and peas are some of the legumes that are very helpful in improving your heart health by lowering blood cholesterol levels. A few studies have found that taking half a cup of legumes daily can lower the LDL cholesterol in your body by an average of 6.6 mg/dl.