Jakarta (Lampost.co) — Heart disease is the leading cause of death in the world. And having high cholesterol levels, especially LDL cholesterol which is often considered ‘bad’ cholesterol is linked to an increased risk of heart disease.
Diet patterns have a strong effect on cholesterol and other risk factors. Reported from HealthlineHere are foods that can lower cholesterol levels:
1. Avocado
Avocados are a very nutrient-dense fruit. They are a rich source of monounsaturated fat and fiber. Both are nutrients that help lower LDL cholesterol and increase HDL cholesterol or ‘good’ cholesterol.
In one study, overweight adults with high LDL cholesterol, by eating one avocado daily, could lower their LDL levels more than those who did not eat avocado.
2. Fatty fish
Fatty fish, such as salmon and mackerel, are excellent sources of omega-3 fatty acids. Omega-3s improve heart health by increasing HDL cholesterol and lowering the risk of inflammation and stroke.
In one large 25-year study of adults, those who ate the most unfried fish were the least likely to develop metabolic syndrome.
3. Fruits
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. One type of soluble fiber called pectin lowers cholesterol by up to 10 percent. It is found in fruits such as apples, grapes, citrus fruits, and strawberries.
4. Dark chocolate
Cocoa is the main ingredient in dark chocolate. Research verifies claims that dark chocolate and cocoa can lower LDL cholesterol. The flavonoids in dark chocolate and cocoa can help lower blood pressure and LDL cholesterol while increasing HDL cholesterol.
However, chocolate often contains a lot of added sugars that have a negative impact on heart health. Therefore, you should choose dark chocolate with a cocoa content of 75-85 percent or higher.
5. Garlic
Garlic has been used for centuries as an ingredient in cooking and medicine. Garlic contains a variety of powerful plant compounds, including allicin, the main active compound. Allicin and other plant compounds in garlic can help lower LDL cholesterol and reduce other risk factors for heart disease.
EDITOR
Winarko
– .
