Eating oily foods and unhealthy fats daily can cause them to build up in your arteries. In such cases, including these grains in your diet can be beneficial for you.
The more refined grains you eat, the faster problems like sugar-related issues, constipation, and cholesterol increase in your body. That’s why it is recommended to add more fiber to your diet. High cholesterol happens when unhealthy fat particles build up in the arteries and stick to the walls. This puts pressure on the heart and raises blood pressure. So, let’s learn about the grains that help clean these cholesterol deposits.
Which Grains Help Reduce Cholesterol?
Brown Rice
Brown rice is beneficial for people with high cholesterol. Its fiber is not easily digested, which makes the body work harder during digestion. This process helps break down fat particles, preventing unhealthy fat from accumulating in the body. According to the USDA, brown rice is also a rich source of vitamin B, phosphorus, and magnesium, all of which improve heart health.
Sorghum (Jowar)
Sorghum is one of the whole grains that aids digestion. When consumed in any form, it speeds up your metabolism, which helps burn fat more efficiently. Regular consumption of sorghum can help reduce fat lipids in the body.
Oats
Oats are highly beneficial for overall health, especially for those with high cholesterol. They enhance digestion and help clean out toxins and excess fat from the body. The fiber in oats works like a scrub, reducing bad cholesterol particles that stick to the arteries. Additionally, oats are effective in boosting good cholesterol levels..
Here are some simple ways to lower cholesterol
1. Eat More Fiber: Foods like fruits, vegetables, beans, and whole grains are high in fiber, which helps reduce bad cholesterol.
2. Choose Healthy Fats: Use healthy fats like olive oil, avocado, and nuts instead of unhealthy fats from butter and fatty meats.
3. Exercise: Regular physical activity can raise good cholesterol and lower bad cholesterol.
4. Avoid Sugary and Processed Foods: Cutting back on sugary drinks, sweets, and junk food helps keep cholesterol in check.
5. Quit Smoking: Smoking lowers good cholesterol, so stopping will help improve heart health.
6. Drink Green Tea: Drinking green tea may help lower cholesterol levels.
7. Lose Weight: Losing extra weight can lower your cholesterol and improve your overall health.
8. Eat Fish: Eating fish like salmon or taking omega-3 supplements helps lower cholesterol.
Making these small changes can make a big difference to your heart health.
