Regularly eating fatty fish promotes your heart health. Omega 3 fatty acids present in fish in high-level quantity. Fatty acids help to reduce blood pressure and the risk of blood clotting.
Omega 3 helps those people by reducing the chances of sudden death who has a history of heart failures or heart attack
The American Heart Association recommends that you eat two servings of fish every week.
Required levels of Omega 3 are present in different fishes including Salmon, Sardine, lake Trout, Tuna and Halibut.
Prepare your fish by baking or grilling it, to save health and nutrition of it and to avoid adding unhealthy fats. Other dietary sources of omega 3s are ground flaxseed and canola oil. However, these sources are minimal in Omega 3. If you are looking for better choices, take supplements which are high in Omega sources.
Oatmeal has abundant, healthy supplies of soluble fiber which reduces bad cholesterol (low-density lipoprotein-LDL). Soluble fiber absorbs cholesterol from your body and also enhances body mechanism for further utilization of cholesterol by the body itself. Soluble fiber is also available in foods such as apples, kidney beans, prunes and barley.
You can decrease your total and LDL cholesterol by taking 5 to 10 grams of soluble fibre daily. One and a half cups of cooked oatmeal gives you six grams of fiber. Adding fruits like bananas can give you four more grams.
These nuts will reduce your blood cholesterol. Walnuts are rich in polyunsaturated fatty acids which promotes healthy blood vessels.
Eating 42.5 grams (1.5 ounces) of nuts every day can significantly reduce the risk of heart disease. The only exceptions are salted and sugar coated nuts.
Just a handful of nuts are enough because they are rich in calories. If you decide to eat more nuts, reduce your intake of foods with lots of saturated fats. Otherwise, you will add weight.
Other examples of nuts include hazelnuts, pecans, pistachio nuts, peanuts and pine nuts.
These nuts will reduce your blood cholesterol. Walnuts are rich in polyunsaturated fatty acids which promotes healthy blood vessels.
Eating 42.5 grams (1.5 ounces) of nuts every day can significantly reduce the risk of heart disease. The only exceptions are salted and sugar coated nuts.
Just a handful of nuts are enough because they are rich in calories. If you decide to eat more nuts, reduce your intake of foods with lots of saturated fats. Otherwise, you will add weight.
Other examples of nuts include hazelnuts, pecans, pistachio nuts, peanuts and pine nuts.
This contains a healthy mix of antioxidants that can reduce bad cholesterol (LDL) while leaving the excellent cholesterol intact.
To reap its heart-health benefits, use 23 grams (or 2 teaspoons) of olive oil daily instead of other fats. Do not use more than the recommended amount because olive oil is high in calories.
Olive oil can be added to the diet by sautéing vegetables in it, adding it to a marinade, or mixing with vinegar to act as a salad dressing. You can also substitute butter with this oil.
Extra-virgin olive oil is less processed and has more heart-healthy antioxidants. Thus it is more efficient in lowering cholesterol levels. Therefore be cautious of ‘light’ olive oils (lighter in colour) because they are more processed than virgin olive oils hence fewer benefits.
You can now get foods that have been fortified with sterols or stanols- substances present in plants that helps to block cholesterol absorption.
You can reduce over 10 percent of LDL cholesterol by taking orange juice, kinds of margarine or yoghurt drinks that have added plant sterols.
At least 2 grams of added plant sterols are needed for results. This is equivalent to 237 milliliters (8 ounces) daily servings of orange juice that is sterol fortified.
If you want to realize the effects of these low cholesterol foods, you need to make these diet and lifestyle changes;
• Reduce your total fat and cholesterol intake. This means you need to reduce your consumption of meat, dairy products and some oils- these increase your total cholesterol.
• Make extra heart-healthy lifestyle changes such as starting a routine of daily exercise, stop smoking, and maintain a healthy weight.
So get up and move! If your diet increased your cholesterol, then menu has the power to lower it as well. Change what you eat- cut back on foods that increase LDL and substitute these with low cholesterol diets and foods. I believe I haven’t mentioned all of the above; go an extra mile and add more to this list.