LENGKONG, AYOBANDUNG.COM – By choosing healthier foods, you can reduce your risk of getting it cholesterol height, which contributes to an increased risk of cardiovascular disease.
Cholesterol circulating through the blood, and by having too much of it cholesterol bad (LDL), can slowly build up in the arteries. This causes blockages that can lead to heart attacks and strokes (via the American Heart Association).
According to Verywell Health, you can lose weight cholesterol evil by consuming more soluble fiber, which can reduce absorption cholesterol into your bloodstream. Although there are two types of fiber, soluble and insoluble, according to the Mayo Clinic, at least five to 10 grams of soluble fiber per day can help reduce cholesterol your evil.
According to Everyday Health, the national recommendation for fiber intake is 30 to 38 grams daily for men, 25 grams daily for women 18 to 50 years, and 21 grams per day for women over the age of 51. You can find soluble fiber in foods like oatmeal, beans, potatoes, and berries (via WebMD).
The Mayo Clinic reports that foods high in monounsaturated fatty acids (MUFAs), such as avocados, olives, and nuts, help increase levels. cholesterol. Research shows a correlation between eating one avocado a day and levels cholesterol small and dense lower evil.
“We were able to show that when people put one avocado a day into their diet, they had fewer dense and small LDL particles than before the diet” (via ScienceDaily), “said leading nutrition professor Penny Kris-Etherton. Digest, Wednesday, May 19, 2021.
USNews reports that nuts that are also high in MUFAs can decrease cholesterol LDL and also increase blood pressure, a nice bonus for your heart health. Research shows eating a handful of nuts (30 grams) per day can further reduce the risk of heart disease.
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