Morning superfoods: 7 amazing dry fruits, seeds, and nuts to lower cholesterol
Reduce high cholesterol and improve heart health by choosing the right morning foods.
The rise of high cholesterol in India reflects the impact of modern lifestyles characterized by unhealthy diets, sedentary habits, and stress. Cholesterol, a waxy substance produced by the body, serves vital functions such as hormone production and vitamin D synthesis. However, excessive cholesterol levels can lead to arterial plaque buildup, heightening the risk of heart disease and stroke.
Fast food and ready-to-eat meals, often chosen due to time constraints, contribute to high cholesterol and heart disease risk due to their high fat and sugar content. Other factors, including genetic predisposition and physical inactivity, also play a role in elevated cholesterol levels.
Kashika Bhatia, Clinical Nutritionist and Founder of Nutriguide Clinic, emphasizes the importance of including foods rich in fiber and those that aid in reducing cholesterol buildup. Certain dry fruits, seeds, and nuts, high in fiber and protein content, help curb cravings and keep one feeling full, thus assisting in cholesterol reduction.
1. Almonds
Rich in essential oils, antioxidants, and vitamin E, almonds are among the world’s best dry fruits. A lot of people like them roasted or uncooked. Almonds can support heart health in addition to maintaining healthy, bright skin. Almonds are considered to provide additional health benefits if they are soaked and peeled. They need to be submerged in clean water for six to eight hours, or overnight, to achieve that.
2. Walnuts
Walnuts cure constipation and cough while also improving your mental clarity. This dry fruit is incredibly high in protein, vitamins, minerals, and omega-3 fatty acids. Walnuts’ high content of beneficial fatty acids can aid with weight loss as well. Therefore, incorporating this dry fruit into one’s regular diet can help one become healthy. The greatest method to ingest it, though, is to soak it in milk or clean water as this can also aid in lowering stress levels.
3. Chia seeds
One of the best plant-based sources of omega-3 fatty acids, which are essential for heart health, brain function, and inflammation reduction, is chia seeds. Because of their low glycaemic index, chia seeds don’t significantly raise blood sugar levels. This quality can help those who are trying to control their blood sugar levels or who have diabetes.
4. Oats
If you’re looking for a natural way to lower your bad cholesterol without taking medicine, muesli is a great choice for your break. One kind of soluble fibre that can help lower cholesterol levels is beta-glucan, which is found in good amounts in oats.
5. Hazelnut
Hazelnuts are rich in omega-3 fatty acids and antioxidants that shield the body from oxidative stress, which can exacerbate hypertension. They are rich in phenolic chemicals, which lower inflammation and cholesterol and support heart health.
6. Raisins
Used in both sweet and savoury food preparations, raisins are manufactured from dehydrated grapes. They are beneficial to health, have been shown to aid with digestion, and lower acidity.
7. Dates
They can be eaten on their own or added to a variety of delicious meals. The dried fruit, in addition to treating anaemia, is said to relieve constipation due to its high vitamin, protein, mineral, and natural sugar content.
