| If there is one word that is associated with potentially | | | | of folate, which keeps homocysteine levels (an |
| life threatening health issues it is cholesterol. There are | | | | indicator of heart trouble), in check. |
| numerous TV and print advertisements espousing the | | | | It is not surprising that people are interested in what |
| benefits of the latest cholesterol reducing drug and for | | | | are the best vitamins and foods for heart health. The |
| good reasons. High levels of this naturally occurring | | | | heart is one of the most important organs in our body. |
| substance are associated with increased risks of heart | | | | We cannot live without it and when disease strikes the |
| disease and stroke. Knowing this has caused many | | | | heart, the results are serious. Much research has been |
| people to avoid cholesterol high foods in their attempt | | | | down about the importance of vitamins and foods for |
| to mitigate the harmful effects it can cause. | | | | heart health. There are many, many healthy foods, |
| Happily, maintaining a healthy heart is relatively simple, | | | | many not so healthy foods and some foods that you |
| and it's never too late to start. Do you smoke? If you | | | | should avoid entirely. |
| do, the first step is to quit. Even occasional smoking | | | | When it comes to low cholesterol foods, choosing the |
| has been proven to be detrimental to the health of | | | | right foods is not as hard as you might think, it can be |
| your heart. Regular exercise is essential to help | | | | as easy as finding something in the pantry or |
| maintain weight and keep the heart strong. It is also | | | | refrigerator and cooking it up, or it may not involve |
| important to limit fats in the diet particularly animal fats | | | | cooking at all. Foods like fruits and vegetables lower |
| derived from meat and full fat dairy foods. | | | | bad cholesterol. This can be a smart choice. Instead of |
| Oatmeal. Opt for coarse or steel-cut oats over instant | | | | going for cookies in the morning on your way out, grab |
| varieties, they contain more fiber. Oatmeal is great for | | | | a fruit, at lunch instead of going to a fast food |
| breakfast over sugary cereal; it is full of omega-3 fatty | | | | restaurant, pack your own lunch such as a sandwich |
| acids, folate, and potassium. This fiber-rich superfood | | | | made with whole wheat bread, whole wheat blocks |
| can also lower levels of LDL (bad) cholesterol and help | | | | back cholesterol. |
| keep arteries clear. | | | | Increase food sources of omega-3 fatty acids which |
| Legumes/Beans: One serving of dried beans/legumes | | | | target high triglycerides in the blood. Good sources of |
| a day can reduce cholesterol by up to 10%. The fiber | | | | omega-3s include fish such as sardines, mackerel; nuts |
| and other compounds present in legumes and beans | | | | and seeds; green leafy vegetables; grains like wheat, |
| can lower cholesterol, blood clotting and improve | | | | bajra; legumes like rajma, cowpea, and black gram. |
| blood-vessel function. These are also a great source | | | | |