When cholesterol rises, the risk of several health complications goes up as well. But spotting high cholesterol doesn’t always mean you need to panic. In many cases, cholesterol can be controlled naturally through diet. Certain vegetables play a particularly effective role. Their fibre, antioxidants, phytosterols, vitamins and minerals help flush cholesterol from the body. These nutrients reduce LDL (bad cholesterol) and help increase HDL (good cholesterol). Here are seven vegetables that make a difference.
Vegetables that naturally aid heart health
Spinach
Spinach is rich in lutein, fibre, vitamin A, vitamin C and vitamin K — all of which help reduce LDL levels. Its high antioxidant content keeps blood vessels clear and prevents plaque build-up. Spinach works well in salads, soups or simple sautés.
Bitter gourd
Bitter gourd is highly effective in reducing blood fats and blood sugar. The fibre content supports liver health and helps lower bad cholesterol. Bitter-gourd juice works best, though lightly sautéed pieces can also be consumed. Avoid excess oil.
Cabbage
Cabbage is a cruciferous vegetable loaded with sulphur compounds, fibre and antioxidants. These help block cholesterol absorption and aid in flushing it out of the body. Lightly cooked cabbage or raw salads work best.
Fibre-rich vegetables that help lower LDL
Carrot
Carrots contain soluble fibre and beta-carotene, which help reduce LDL. Regular intake removes toxins from the body and improves heart health. Raw carrot sticks, soups or juices are all beneficial.
Tomato
Tomatoes contain lycopene, a potent antioxidant that supports a drop in bad cholesterol. Adding tomatoes to daily salads or cooked dishes also helps regulate blood pressure.
Bottle gourd
Bottle gourd has high water content and is rich in fibre. It keeps the body hydrated, eases liver strain and helps reduce excess body fat, all of which support cholesterol control.
