4 foods 4 heart health.
So much of our health is about what we eat. Fresh fruits and vegetables, whole grains, and “good fats” are all part of a heart-healthy diet, but there are some foods in particular that can help bring down cholesterol. Some are rich in soluble fibre, binding cholesterol and its precursors in the digestive system, helping remove them from the body before they get into circulation. Others provide polyunsaturated fats, which directly lower LDL, or “bad” cholesterol.
Foods to fight high cholesterol
Oats: an oatmeal breakfast will provide 1-2 grams of soluble fibre. Add a banana or some strawberries for another half-gram. This will keep you satisfied right up to lunch.
Legumes: Once again, rich in soluble fibre, beans also take a time to digest, helping you feel fuller for longer. And your friendly bacteria love them, helping boost your immune system.
Nuts and Seeds: Eating 2oz/60g of nuts a day can slightly lower LDL, as well as having additional nutrients that protect the heart in other ways.
Fatty fish: Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats, reducing triglycerides in the bloodstream.
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