Heart disease is the biggest killer worldwide. Having high cholesterol (especially LDL particles) is linked to an increased risk of heart disease. Having low HDL (the “good”) cholesterol and high triglycerides is also linked to increased risk. Fortunately, what you eat can have a powerful effect on your cholesterol and other risk factors. Here are 13 foods that can lower cholesterol and improve other risk factors for heart disease. 1. Legumes Legumes, also known as pulses, are a group of plant foods that includes beans, peas and lentils. Legumes contain lots of fiber, minerals and good amounts of protein. Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease. 2. Avocados Avocados are an exceptionally nutrient-dense fruit. They’re a rich source of monounsaturated fats and fiber — two nutrients that help lower LDL and raise healthy HDL cholesterol. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help you take your life back. Shop for your new body by visiting our Total Life Changes Store Page. 3. Nuts, Especially Almonds and Walnuts Nuts are another exceptionally nutrient-dense food. They’re very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat that’s linked to heart health. Nuts also contain protein. They’re particularly rich in L-arginine, an amino acid that helps make nitric oxide. This, in turn, helps regulate blood pressure. Nuts contain phytosterols too. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in the intestines. Calcium, magnesium and potassium are also found in nuts. These minerals are linked to reduced blood pressure and lower risk of heart disease. 4. Fatty Fish Fatty fish, such as salmon, mackerel and trout, are excellent sources of long-chain omega-3 fatty acids. Omega-3s are linked to improved heart health via increasing HDL cholesterol and lowering inflammation and stroke risk. Note that the healthiest ways to eat fish are baked, broiled, grilled or raw. Fried fish may actually increase the risk of heart disease and stroke. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help you take your life back. Shop for your new body by visiting our Total Life Changes Store Page. 5. Whole Grains, Especially Oats and Barley Whole grains have all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains. While all whole grains may promote heart health, two grains are particularly worth noting:
6. Fruits and Berries Fruit is an excellent addition to a heart-healthy diet for several reasons. Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels. It does this by encouraging the body to get rid of cholesterol and inhibiting the formation of cholesterol by the liver. One kind of soluble fiber called pectin has been shown to lower cholesterol by up to 10%. It’s found in fruits including apples, grapes, citrus fruits and strawberries. Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects. Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase HDL cholesterol and lower LDL cholesterol. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help you take your life back. Shop for your new body by visiting our Total Life Changes Store Page. 7. Dark Chocolate and Cocoa Cocoa is the main ingredient in dark chocolate. It may seem too good to be true, but research does back up the claims that dark chocolate and cocoa can lower LDL cholesterol. One study found promising results after it had healthy adults drink a cocoa beverage twice a day for a month. The cocoa drinkers saw a reduction in LDL cholesterol of 0.17 mmol/l (equivalent to 6.5 mg/dl). Their blood pressure also decreased and HDL cholesterol increased. Cocoa and dark chocolate also seem to be able to protect the LDL cholesterol in your blood from oxidation, which is a key step in the pathway towards heart disease. However, keep in mind that chocolate is often high in added sugar, which negatively affects heart health. Therefore, you should use cocoa directly or choose dark chocolate with a cocoa content of 75–85% or higher. 8. Vegetables Vegetables are an important part of a heart-healthy diet. They’re rich in fiber and antioxidants and low in calories, which is helpful for maintaining a healthy weight. Some vegetables are particularly high in pectin, the same cholesterol-lowering soluble fiber found in apples and oranges. Pectin-rich vegetables also include okra, eggplants, carrots and potatoes. Vegetables also deliver a range of plant compounds. These plant compounds are linked to health benefits including protection against heart disease. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help you take your life back. Shop for your new body by visiting our Total Life Changes Store Page. 9. Tea Tea contains many plant compounds that are linked to improved heart health. While green tea gets a lot of attention, black tea and white tea have similar properties and health effects. These are two of the primary compounds in tea that deliver benefits:
10. Dark Leafy Greens While all vegetables are good for your heart, dark leafy greens are particularly helpful. Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease. Carotenoids act as antioxidants to get rid of harmful free radicals that can lead to atherosclerosis, which is the hardening of the arteries. Dark leafy greens may also help lower cholesterol levels by binding to bile acids and making the body excrete more cholesterol. Take Home Message High cholesterol levels are a major risk factor for heart disease. Thankfully, you can lower this risk by including certain foods in your diet. The 10 foods in this article all have research-based benefits that will help you keep your cholesterol low and your heart healthy. Take it a step further and add some exercise into your daily lifestyle. This can be as simple as walking for an hour or as intense as a boot camp class. You have to choose what is right for you. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help you take your life back. Shop for your new body by visiting our Total Life Changes Store Page.
1 Comment
11/14/2016 04:01:36 am
I think you should write many more articles to the reader to understand. I would recommend it to everyone.
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