The 4 best foods that lower bad cholesterol in the blood and maintain a healthy heart

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Sana’a – Misra Ismail – High cholesterol shows no obvious symptoms until it is too late. You can help keep your cholesterol levels in check by consuming any of these four foods that are known to keep your heart healthy.

Cholesterol is an integral part of the human body. It is produced by the liver, but can also be found in animal products that are eaten or drunk. Having high cholesterol puts a person at greater risk for events such as heart attack and stroke. What are four foods to help lower your levels?

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Unsaturated fats, the kind found in avocados, are healthy types of fats. And avocados do not contain cholesterol at all.

Both polyunsaturated and monounsaturated fats can help lower cholesterol levels, making avocados a heart-healthy food. But the cholesterol benefits of avocados go far beyond that.

According to research published by the American Heart Association, eating one avocado a day can lower levels of low-density lipoprotein (LDL), also known as “bad” cholesterol.

olive oil
Olive oil is high in monounsaturated fatty acids, containing about 75 percent by volume.

When saturated fats are replaced, monounsaturated fats help lower bad LDL cholesterol.

The health benefits of olive oil are attributed to its antioxidant and anti-inflammatory properties.

oats
Oatmeal contains soluble fiber that reduces low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

Oats are also rich in a type of fiber called beta-glucan.

Experts have found that taking 3 grams of beta-glucan daily as part of a healthy diet and lifestyle can help lower cholesterol.

This happens because when beta-glucan is digested, it forms a gel that binds to cholesterol-rich bile acids in the gut.

It helps to reduce the amount of cholesterol that is absorbed from the intestines into the bloodstream.

The liver then needs to take more cholesterol out of your blood to produce more bile, which lowers your cholesterol.

neute
Nuts are another good source of unsaturated fats and they are lower in saturated fats, a combination that can help keep your cholesterol level in check.

The health organization added: “They contain fiber that can help prevent some cholesterol from being absorbed into the bloodstream from the intestines, as well as proteins, vitamin E, magnesium, potassium, natural plant sterols and other phytonutrients that help keep the body healthy. .

“They’re filling, too, so you’re less likely to snack on other things.”

When it comes to foods you should avoid as much as possible, these foods include:

fatty beef
lens
facade poultry
Dairy products made with whole or low-fat milk
Saturated vegetable oils, such as coconut oil, palm oil and palm kernel oil.

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