The best foods to lower cholesterol

 

 

 

Diet can play an important role in lowering cholesterol. These are the best foods to lower cholesterol and protect the heart.

 

Can a bowl of oatmeal lower your cholesterol? How about a bunch of nuts or avocado? A few simple adjustments to your diet, such as adjusting to exercise and maintaining other heart-healthy habits, may help lower your cholesterol.

 

 

Oat beans, oat bran and foods rich in fiber

 

Oatmeal contains soluble fiber, which lowers LDL cholesterol, which is "bad" cholesterol. Dissolved fiber is also found in foods like beans, apples, pears, barley, and peaches.

Dissolved fibers reduce cholesterol absorption into the bloodstream. Eating five to ten grams of soluble fiber daily can lower your total cholesterol and low-density lipoprotein (LDL) cholesterol. As a cup and a half of oatmeal provides the body with six grams of fiber. If you add fruit, such as bananas, then you add four extra grams of fiber. To increase the benefit a little, try oatmeal or cold cereal made from oatmeal or oat bran.

 

Fish and omega-3 fatty acids

Eating fatty fish may be good for the heart because it contains high levels of omega-3 fatty acids, which can reduce blood pressure and the risk of blood clots. For people who have previously had a heart attack, fish oil - or omega-3 fatty acids - may reduce the risk of sudden death.

Although omega-3 fatty acids do not affect low-density lipoprotein (HDL) cholesterol levels, the American Heart Association recommends eating at least two servings of fish per week, because of its other benefits to the heart. The highest levels of omega-3 fatty acids are found in the following types of fish:

Mackerel

Trout with lakes

Herring

Sardines

Albacore tuna

Salmon

halibut

Fish should be baked or grilled to avoid adding unhealthy fats to it. If you don't like fish, small amounts of omega-3 fatty acids can also be obtained from foods like flaxseed or canola oil.

You can take omega-3 supplements or fish oil to get some benefits, but you won't get other fish nutrients, such as selenium. If you decide to take supplements, consult a doctor about how much you need to take.

 

Nuts, almonds and other nuts

Nuts, almonds, and other nuts can improve blood cholesterol. Because walnuts are rich in monounsaturated fatty acids and polyunsaturated fatty acids, they also maintain the integrity of the blood vessels.

Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, nuts, and some pine nuts, pistachios, and nuts, reduces the risk of heart disease. Make sure that the nuts you eat are unsalted or covered in sugar.

All nuts are high in calories, so it is enough to eat a handful of them. To avoid eating too much nuts and gaining weight, replace foods high in lean and saturated fat. For example, instead of using cheese, meat or toast in salads, add a handful of nuts or almonds.

 

Avocado

Avocado is a powerful source of nutrients along with monounsaturated fatty acids. According to a recent study, adding an avocado daily to your heart-healthy diet can improve low-density lipoprotein (HDL) cholesterol levels in overweight or obese people.

Avocado appears to be very familiar with Guacamole, which is usually eaten with high-fat corn flakes. Try adding avocado slices to salads or sandwiches or eating them as a side dish. Guacamole can also be tried with chopped raw vegetables, such as cucumber slices.

Replace saturated fats, such as those found in meat, with monounsaturated fatty acids, which is what makes the diet in the Mediterranean countries good for the heart.

 

olive oil

Another important source of monounsaturated fatty acids is olive oil.

Try using about two tablespoons (23 grams) of olive oil per day instead of other fats in your diet to get its nutritional benefits for the heart. To add olive oil to your diet, you can fry vegetables with it, add it to salt water, or mix it with vinegar as a broth of salad. Olive oil can also be used in place of butter when meat is softened or dipped in bread.

Avocado and olive oil have high calories, so you should not consume more than the recommended amount.