2024-01-19 07:11:27
Cholesterol is a fatty substance produced by the liver that plays a vital role in human health. However, it is also linked to various health conditions, including heart attacks and strokes if present in excess amounts.
While our bodies naturally produce cholesterol, dietary choices can greatly affect its levels.
In this context, the specialized medical website “onlymyhealth” revealed in a report about 10 superfoods to control bad cholesterol, especially in the winter, when maintaining a heart-healthy diet becomes more important, according to Dr. Manish Itolikar at the Indian Fortis Hospital:
1- Legumes
Legumes, including beans, peas and lentils, have proven benefits in reducing LDL levels.
A 2021 study revealed that daily consumption of one cup of beans led to significantly lower LDL levels. Therefore, it is recommended to eat legumes regularly instead of refined grains and processed meats for a more heart-healthy lifestyle.
2- Nuts
LDL cholesterol, triglycerides and total cholesterol can be controlled by regularly eating nuts such as walnuts, almonds, cashews, peanuts and pistachios. It is also a good source of omega-3 fatty acids, which are essential for heart health.
3- Avocado
Avocados are a rich source of monounsaturated fats and fiber, which play an important role in reducing harmful cholesterol.
It is recommended to incorporate it into salads or toast to reduce LDL levels. According to a study conducted in 2015, daily consumption of avocados leads to a clear decrease in LDL and enhances heart health.
4- Fish
Fatty fish such as salmon and mackerel are a good source of omega-3 fatty acids that facilitate increased HDL cholesterol and decreased LDL cholesterol.
The best way to cook fish to preserve its benefits and reduce the risk of heart disease is to steam it, so it is recommended to eat it this way.
5- All types of grains
A diet containing 3 servings of whole grains per day is associated with a 19% lower risk of heart disease, because they contain beta-glucan.
It is recommended to choose whole grains such as oats and barley to provide essential vitamins, minerals and fiber for heart health.
6- Fruits and berries
In order to lower bad cholesterol levels, it is recommended to eat fruits such as apples and strawberries that are rich in soluble fiber.
In addition to them, try to include berries as well because of their antioxidant and anti-inflammatory properties.
7- Dark chocolate
Dark chocolate with a cocoa content of 75-85% is believed to have the ability to lower harmful cholesterol.
It is also known that cocoa contributes to cholesterol management due to its inclusion of compounds such as polyphenols and resveratrol.
8- Soybeans
Soybeans, as part of a heart-healthy diet, may help lower low-density lipoprotein (LDL) and total cholesterol.
Replace meat with tofu or cook with soybean oil to incorporate more soy into your meals.
9- Vegetables
Vegetables rich in fiber, antioxidants and nutrients improve LDL, HDL and total cholesterol levels.
Eating more than 3 servings of fruits and vegetables daily can improve heart health.
10- Garlic
Garlic, which contains allicin, has been associated with lower LDL and total cholesterol.
While garlic supplements may be more effective, incorporating garlic into your diet can contribute to heart health.
In addition to these superfoods, consider adding tea, dark leafy vegetables, and extra virgin olive oil to your winter diet for comprehensive cholesterol management.
It is noteworthy that maintaining a balanced and varied diet, in addition to regular exercise, is extremely important for overall heart health.
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