How Yam Can Reduce Your Cholesterol Levels

High cholesterol is a serious health issue that can increase the risk of heart disease and stroke. Dietary and lifestyle modifications can help reduce cholesterol levels. Yam is one of the remarkable foods that can help lower cholesterol levels. Rich in dietary fiber, vitamin C, potassium, and magnesium, yams are a nutrient-dense, low-fat, low-calorie food. According to webmd, you will learn how to reduce your cholesterol levels with yam in this article.
What Exactly Is Cholesterol?

Cholesterol is a viscous, fat-like substance produced by the liver and present in some foods. Numerous physiological functions require it, including hormone production and digestion. However, when your cholesterol level becomes excessively high, it can increase your risk of developing a number of diseases, such as heart disease and strokes.

What Is Yam?

Yams are a root vegetable belonging to the same family as sweet potatoes. Yams are rich in fiber, vitamin C, potassium, and magnesium. Additionally, they are low in fat and calories, making them a healthful option for those seeking to lose or maintain their weight.

How Can Yam Help Lower Your Cholesterol Levels?

1. Increase Your Intake of Fiber

Yams are an excellent source of dietary fiber, which is essential for regulating cholesterol levels, according to healthline. It reduces the quantity of cholesterol absorbed by the body and binds to bile acids in the digestive tract, allowing them to be eliminated. The greater your consumption of dietary fiber, the greater your likelihood of moderating your cholesterol levels.

Select Healthy Fats

Yams are minimal in fat but contain some heart-healthy fats that can help reduce cholesterol levels. Substitute unsaturated lipids, such as olive and flaxseed oil, for saturated fats, such as butter, cream, and lard. Unsaturated lipids can increase HDL ("good") cholesterol levels, thereby reducing the risk of heart disease and stroke.

3. Limit Your Sweets Intake

Consuming excessive amounts of sugar (in the form of processed foods, candies, and sweetened beverages) can raise cholesterol levels. Limit your consumption of desserts and choose healthier options, such as yams. Yams are naturally delicious but have fewer calories and sugar than processed sweets.

4. Exercise Regularly

Physical activity is essential for maintaining healthy cholesterol levels. Regular physical activity has been shown to reduce LDL ("bad") cholesterol levels and raise HDL ("good") cholesterol levels. Five days per week, you should engage in at least 30 minutes of physical activity, such as walking, sprinting, swimming, or cycling.

5. Avoid Consuming Alcohol

Alcohol consumption in excess can raise cholesterol levels, so it's best to limit your intake. According to the Dietary Guidelines for Americans, men should consume no more than two alcoholic beverages per day, while women should consume no more than one.

Conclusion

High cholesterol is a significant health risk factor, so it is crucial to maintain a healthy level. Changes to your lifestyle, such as increasing your fiber intake, selecting healthy lipids, limiting your intake of sweets, engaging in regular exercise, and avoiding alcohol, can help you reduce your cholesterol levels. Additionally, eating yams can help reduce cholesterol levels. Rich in dietary fiber, vitamin C, potassium, and magnesium, yams are a nutrient-dense, low-fat, low-calorie food. By incorporating yams into your diet and making other adjustments to your lifestyle, you can lower your cholesterol levels and reduce your risk of heart disease and stroke.