High cholesterol is a common condition that millions of people around the world live with. This condition can lead to coronary heart disease, which is the biggest cause of heart attacks.
And cholesterol can be reduced by making changes in the diet, according to “Russia Today”, such as reducing saturated fats, but including some foods in the diet can also help reduce cholesterol levels in the blood, such as:
Animal studies have shown improvement in total cholesterol, good cholesterol (HDL), and triglyceride levels when taking fig leaf extract.
However, in a five-week study of 83 people with high harmful cholesterol, researchers noted that those who added about 120 g of dried figs to their diet daily decreased their harmful triglycerides.
More human studies are needed to better understand the relationship between figs and heart health.
Some nuts, such as almonds, walnuts, pistachios and macadamia nuts, can reduce your LDL cholesterol.
Studies on nuts consumption have shown that eating nuts can improve blood pressure and reduce inflammation, both of which can contribute to heart disease.
Almonds and other nuts can improve blood cholesterol. A recent study concluded that eating a diet supplemented with walnuts can reduce the risk of heart complications in people with a history of heart attack.
All nuts are high in calories, so you can add a handful to a salad or eat it as a snack.
Orange juice has been shown to increase levels of good cholesterol in people with elevated levels.
Moreover, drinking orange juice has been shown to reduce another risk factor for heart disease, which is high blood pressure.
A review of 19 studies noted that drinking fruit juice was effective in lowering diastolic blood pressure in adults.
Avocados are highly nutritious, and contain vitamin E, potassium, niacin, monounsaturated fats and soluble fiber.
Avocados also contain beneficial minerals, such as iron, copper, vitamin B, and folic acid.
Research indicates that monounsaturated fats (found in avocados) help protect against heart disease.
The National Health Service recommends four eating habits to help lower cholesterol levels, the first of which is eating oily fish, such as salmon.
Moreover, the next step is choosing brown rice, bread, and pasta to eat (usually whole grains). Plus snacks of nuts, seeds, and fruits, such as avocados and vegetables.
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