One of the leading British media outlets “Express” has published a list of several foods that can improve heart health by lowering cholesterol levels.
First of all, it is necessary to achieve a decrease in the amount of harmful LDL cholesterol, which accumulates in the form of plaques on the walls of blood vessels. Over time, these cholesterol deposits build up, making it difficult for enough blood to pass through the arteries. Sometimes cholesterol plaques break off the walls and form a clot: if they clog themselves, you could have a heart attack or stroke.
Experts say that although high cholesterol levels can be inherited, they are often the result of unhealthy lifestyles. To combat its excess and the formation of cholesterol plugs in the blood vessels, experts recommend including the following foods in the diet, in the absence of contraindications.
Avocado: A rich source of monounsaturated fat and fiber, two nutrients that are particularly effective when it comes to lowering LDL cholesterol. According to Express, clinical studies support this herbal product’s effect. For example, in one study, overweight adults with high LDL cholesterol who ate one avocado a day were able to reduce it more significantly than those who didn’t.
Nuts: Walnuts are rich in plant-based omega-3 fatty acids, which are important for improving heart health. Almonds are also rich in arginine, an amino acid that helps the body produce nitric oxide, which relaxes blood vessel walls and stabilizes blood pressure. Additionally, nuts contain calcium, magnesium and potassium – minerals that also help keep blood pressure in balance, reducing the risk of heart disease.
Fruits and berries: Many types of fruits and berries are rich in soluble fiber, which is an important component in helping lower cholesterol levels through specific absorption. Additionally, its bioactive compounds have antioxidant and anti-inflammatory effects.
Dark chocolate and natural cocoa: Research data also supports its ability to lower levels of bad cholesterol in the body. Scientists believe that cocoa and dark chocolate protect blood cholesterol from oxidative stress that causes heart disease. According to scientific evidence, people who regularly consume cocoa (natural, no added sugar) reduce the risk of death from cardiovascular disease.
Garlic: This spicy vegetable contains a variety of powerful plant compounds, including its main active compound, allicin. Studies show that it can lower blood pressure in people with high blood pressure.