These foods consumed daily increase bad cholesterol, try these easy methods to reduce it

News Topical, Digital Desk : Every day we eat such things in our food, which increases the amount of bad cholesterol (LDL) in the blood. This increases the risk of heart attack. By making some simple changes in the diet, you can stop it from increasing and stay healthy.

Your body needs cholesterol to make cells. Its excess amount can block arteries and increase the risk of heart attack, stroke and many other diseases. But do you know that you are taking some such food items in your daily diet, which work to increase bad cholesterol. Let us know what are those things, which are secretly increasing your LDL i.e. bad cholesterol level and what changes should be made in the diet so that it does not increase.

Full Fat Dairy Products

Full cream milk, butter, cheese and cream contain saturated fats, which can increase the level of bad cholesterol. Despite this, we use them daily.

fried items

French fries, fried chicken and donuts are prepared in oils high in trans fats and saturated fats. Both of these increase LDL levels and reduce good cholesterol i.e. HDL.

Bakery items and sweets

Shop-bought cookies, pastries and cakes contain trans fats and lots of sugar. This has a huge impact on cholesterol levels.

Fast food

Most fast food items contain a lot of saturated fat, salt and calories. This leads to weight gain and cholesterol levels also increase rapidly.

Cooking Oil

Nowadays, palm oil is used in most of the things available in the market like biscuits, bread or namkeen. It contains a lot of saturated fat and it increases bad cholesterol.

With these small measures, you can prevent bad cholesterol from increasing

Include healthy fats in your diet

• Include unsaturated fats like olive oil, nuts, seeds, and avocados in your diet
• Choose healthy spreads made from plant oils or vegetable oils instead of butter

Read Food Labels

• Avoid consuming products that contain hydrogenated oils. This is a source of trans fat.
• Be sure to carefully read labels on snacks and baked goods for saturated fat and cholesterol.

Take plant-based things

• Choose lean meats like skinless chicken
• Include beans, pulses, tofu, and vegetables in your diet as much as possible

reduce sugar and salt

• Avoid sugary drinks, snacks, and processed foods

Take more fiber

• Oats, apples, beans and flax seeds contain water-soluble fibre which helps in lowering bad cholesterol.

Change your cooking style

• Instead of frying, try to bake, grill or steam as much as possible.
• Instead of butter or creamy sauces, add herbs to enhance the flavor.

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