Experts have compiled a list of 10 heart-healthy foods that can lower cholesterol and improve your overall heart health.
To reduce your risk of heart disease, it is essential to maintain a healthy cholesterol level. Fortunately, simple dietary changes can make a significant difference.
1. Oats and oat bran
Studies show that regular consumption of oats can significantly reduce heart disease risk factors, including high cholesterol. Oats contain beta-glucan, a soluble fiber that helps lower cholesterol.
2. Almonds
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Nuts such as almonds can lower cholesterol when included in a balanced diet. Almonds have consistently shown benefits for heart health, including lowering cholesterol.
3. Forest fruits
Berries are full of fiber and antioxidants that promote heart health. They can lower LDL cholesterol, increase HDL cholesterol, and lower blood pressure.
4. Nuts
Like almonds, walnuts are rich in soluble fiber and polyunsaturated fats that can significantly lower cholesterol levels.
5. Beans
Beans are an excellent source of fiber that binds to cholesterol and reduces its absorption. Daily consumption of beans can reduce LDL cholesterol and the risk of heart disease.
6. Avocado
Regular consumption of avocados can boost HDL cholesterol, which protects the heart, and reduce oxidized LDL cholesterol, which is linked to atherosclerosis.
7. Flax seeds
Flaxseeds are rich in soluble fiber and magnesium, which makes them effective in reducing total and LDL cholesterol.
8. Cocoa products
Unsweetened cocoa and cocoa nibs can improve blood lipid levels, reduce inflammation and support healthy blood pressure.
9. Chia seeds
Rich in fiber and healthy fats, chia seeds can lower total and LDL cholesterol and boost HDL cholesterol.
10. Okra
Okra contains cholesterol-lowering compounds and is a good source of heart-healthy fiber.
Foods that must be limited to reduce cholesterol
Certain foods can contribute to high cholesterol levels and should be limited for heart health. The most important of these are:
– Ultra-processed foods such as frozen foods, packaged snack foods, and fast food
– Added sugar, sugary drinks and sweets such as ice cream, cakes, candies and cookies
– Fried and fatty foods such as fast food, fried chicken and French fries
– Some animal products high in fat, such as ham, fatty cuts and sausages
– Alcohol such as beer, wine and liquor
While limiting these foods can help lower blood lipid levels, it’s important to replace them with nutrient-dense foods known to support heart health, such as vegetables, fruits, beans, nuts and seeds, according to Adevărul.ro.
2023-10-29 10:00:03
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