Jakarta –
Excessive levels of Low Density Lipoprotein (LDL), often known as ‘bad’ cholesterol, in the blood can increase the risk of heart disease through the formation of plaque in the arteries.
To reduce the risk of heart disease, it is important to maintain healthy cholesterol levels. One way is to change your diet by consuming heart-healthy foods. With it, a person can maintain ideal cholesterol levels.
Quoted from Health, here are the 6 best foods to help lower cholesterol:
1. Oats and wheat
Studies show that consuming oats or wheat regularly can significantly reduce risk factors for heart disease, while reducing high levels of total and LDL cholesterol.
Oats and wheat bran (oat bran) are concentrated sources of soluble fiber called beta-glucan, which helps lower cholesterol by preventing cholesterol absorption in the digestive tract and increasing cholesterol excretion in the feces.
2. Almonds
Nuts and seeds are a rich source of soluble fiber and can help lower cholesterol levels if consumed regularly.
Almonds are a popular type of nut that has consistently been linked to heart health benefits, including reduced cholesterol levels. Numerous studies show that adding almonds to your diet is an easy and effective way to improve and protect heart health.
3. Berries
Berries, such as blueberries, strawberries, cranberries, raspberries, and blackberries are an excellent source of fiber and nutrients for the heart. The flavonoid antioxidant compounds contained in berries also function to prevent inflammation.
A 2018 review found that berry intake was associated with reduced total cholesterol, LDL cholesterol, triglycerides, and blood pressure, as well as increased HDL cholesterol levels.
In addition to lowering cholesterol levels, berries can help prevent heart disease by reducing inflammation, improving artery function, and preventing cell damage.
(vyp/vyp)
2023-10-31 14:33:40
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