Were you aware that heart disease holds the position of being the primary cause of death in the United States? It claims the lives of 600,000 Americans every year, accounting for nearly a quarter of all deaths in the country. Today, we will discuss five cholesterol-lowering foods that can help improve your heart health.
Cholesterol is a substance similar to wax that is produced by our liver. While our bodies require some cholesterol for optimal functioning, consuming a diet high in saturated fat, trans fat, and sugar can lead to excessive cholesterol production. Let me explain what happens next.
The surplus cholesterol travels throughout our body, gathering inflammatory substances and forming plaque deposits on the walls of our arteries. Now, let's move on to the foods that can assist us in combating this issue. Here's the good news: there are several foods that can effectively lower your cholesterol. We will discuss five of them.
Apples
First on the list are apples. Apples are a nutritional powerhouse when it comes to reducing cholesterol levels. They contain a carbohydrate called pectin, primarily found in the skin. While other fruits like bananas and melons also contain pectin, we don't typically eat their skin. That's where apples have an advantage. Pectin binds to cholesterol and aids in flushing it out of your body. So, it's crucial not to peel your apples before consuming them. You can even create delicious dishes like Apple Nachos using baked apples.
Lentils
Next up are lentils. Lentils deserve recognition because they contribute to cholesterol reduction in two ways. Firstly, they are rich in fiber. A single cup of cooked lentils contains 16 grams of fiber, which helps absorb and eliminate cholesterol. Secondly, lentils are an excellent source of protein. By opting for lentils instead of fatty beef, which contains saturated fat, you are making a beneficial choice for your arteries. Enjoy lentil soup or lentil sloppy joes as healthy alternatives.
Avocados
Guacamole and avocados are personal favorites of mine. Some people mistakenly believe they are high in unhealthy components, but they actually contain beneficial fats. While they are calorie-dense, portion control is important. Avocados offer medicinal effects and can lower cholesterol levels. This is due to their fiber content and monounsaturated fats, especially beta-sitosterol. These compounds increase good cholesterol and decrease bad cholesterol. You can incorporate avocados into various dishes, such as guacamole or as a salad topping.
Oats
Oats are another fantastic food for reducing cholesterol. They contain a fermented soluble fiber called beta-glucan, which acts like a magnet for cholesterol and helps eliminate it from your system. You can include oats in your diet by adding them to smoothies or preparing overnight oats. They are delicious and nutritious, particularly when combined with fruits like bananas and strawberries.
Chia seeds
Last but not least, chia seeds have gained popularity lately. They are nutrient powerhouses that enhance the health value of any dish without altering the taste. Chia seeds are rich in soluble fiber and omega-3 fats, both of which contribute to lower cholesterol and triglyceride levels. You can add chia seeds to smoothies or use them in dressings, such as a lemon vinaigrette.
Incorporating these five foods into your diet can significantly help lower your cholesterol levels and positively impact your heart health.
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