Cholesterol is a fat-like substance found in the blood and cells of the body. Good cholesterol is necessary for making cells, tissues, and organs. It also makes hormones and vitamin D. Increased levels of bad cholesterol can lead to the accumulation of fat in the arteries, which prevents blood from flowing to the heart.
Cholesterol levels can be controlled by increasing fiber intake, decreasing saturated fat, adding plant foods, eating less refined foods, and reducing trans fats in the diet. India”.
Green tea is rich in antioxidants, and contains catechins that help reduce harmful cholesterol levels LDL.
Tomatoes contain a good amount of lycopene, an antioxidant that helps protect cells from damage, as well as niacin and cholesterol-lowering fiber. A study showed that consuming 280 ml of tomato juice per day for two months significantly improved cholesterol levels.
Soy milk contains low levels of saturated fat and thus helps in lowering cholesterol. It is recommended to eat 25 grams of soy protein daily to achieve good results.
Oat milk is highly effective in lowering cholesterol levels, as it contains a substance called beta-glucan that reacts with bile salts and creates a gel-like coating in the intestines which in turn helps reduce cholesterol absorption.
Strawberry juice is a type of berry
All types of berries are a rich source of antioxidants and fiber and can help keep cholesterol levels in check, as consuming berry juice with low-fat milk daily can significantly reduce cholesterol levels.
Cocoa contains an antioxidant called flavanols that helps reduce harmful cholesterol levels in the body. Cocoa is the main ingredient found in dark chocolate, which contains high levels of monounsaturated fatty acids that help improve cholesterol levels.
Eating 450 mg of cocoa twice a day may help lower cholesterol, but processed chocolate should be avoided as it contains high levels of saturated fat.
Smoothies containing ingredients such as kale, pumpkin, watermelon, and banana can help control cholesterol levels. Mixing these ingredients with skim milk ensures fewer saturated fats that will raise levels of bad cholesterol.