High cholesterol levels are associated with an increased risk of heart disease, and diet has a strong effect on cholesterol, which may naturally lower it in the body.
"Information I Trust" reviews, in the following lines, a list of the most prominent foods that good for cholesterol levels and others that are bad food for high cholesterol , according to the "Health line" website
Foods Good for Cholesterol
Legumes
Beans contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meat in your diet with legumes can reduce your risk of heart disease.
Avocado
Avocados are a
rich source of monounsaturated fats and fiber, two nutrients that help lower
bad cholesterol. Several studies support the cholesterol-lowering effect of
avocados.
Read also: Foods and drinks that
lower blood cholesterol
Nuts
Nuts are very
high in monounsaturated fats, and walnuts are also rich in a variety of omega-3
fatty acids, a type of polyunsaturated fat linked to heart health.
Almonds and
other nuts are also rich in an amino acid that helps the body produce nitric
oxide, which in turn helps regulate blood pressure. Calcium, magnesium, and
potassium, also found in nuts, may reduce blood pressure and reduce the risk of
heart disease.
Fatty fish
Fatty fish,
such as salmon and mackerel, are excellent sources of omega-3 fatty acids,
which are beneficial for promoting heart health by increasing HDL cholesterol
and reducing inflammation and stroke risks.
Also read: Beware.. Foods to Avoid to
Maintain Cholesterol
Vegetables
Vegetables are
a vital part of a heart-healthy diet. They are rich in fiber and antioxidants,
as well as being low in calories, which is essential for maintaining a healthy
weight.
Some
vegetables are especially high in pectin, the same soluble fiber that lowers
cholesterol. Pectin-rich vegetables include okra, eggplant, carrots, and
potatoes.
Fruits
Many types of
fruit are rich in soluble fiber, which helps lower cholesterol levels by
encouraging the body to get rid of cholesterol and stopping the liver's
production of this compound.
One type of
soluble fiber called pectin lowers cholesterol by up to 10%. It
is found in fruits including apples, grapes, citrus fruits, and strawberries.
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Whole grains
Several
studies link whole grains to a 20% lower risk of heart disease and stroke.
The Garlic
Garlic
contains many powerful plant compounds, including allicin, its main active
compound. Studies show that garlic lowers blood pressure in people with high
levels and may help lower total and LDL cholesterol.
Dark chocolate and cocoa
Cocoa is the
main ingredient in dark chocolate, and research has shown that it may help
lower the level of bad cholesterol in the blood.
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Soy
Soy is a type
of legume that may be beneficial for heart health. Several studies have linked
soy foods to lowering bad cholesterol and increasing good cholesterol.
Tea
Tea of all
kinds contains many plant compounds that improve heart health, as it contains
catechins, which help activate nitric oxide, which is important for heart
health and lowering blood pressure. It also prevents the formation and
absorption of cholesterol and helps prevent blood clots. It also contains
quercetin, which It may improve blood vessel function and reduce inflammation.
Extra virgin olive oil
Extra-virgin
olive oil is one of the most important foods in a heart-healthy Mediterranean
diet, as it reduces the risk of heart disease by 30%.
Olive oil is
also a rich source of monounsaturated fatty acids, the type that may help raise
good cholesterol and lower bad cholesterol. It is also a source of polyphenols,
some of which reduce inflammation that can lead to heart disease.
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Fried foods
Fried foods
are high in cholesterol and should be avoided as much as possible, as they are
high in calories and can contain trans fats, which increase the risk of heart
disease and are harmful to health in many other ways.
Additionally,
high consumption of fried foods has been associated with an increased risk of
heart disease, obesity, and diabetes.
Fast food
Consumption of
fast food is a major risk factor for many chronic diseases including heart
disease, diabetes and obesity.
Those who eat
fast food frequently tend to have higher blood cholesterol, more belly fat,
higher levels of inflammation, and poor blood sugar regulation.
Eating less
processed foods and cooking more meals at home is associated with lower body
weight, lower body fat, and lower heart disease risk factors such as high LDL
cholesterol.
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Processed meat
Processed
meats are foods that are high in cholesterol and should be limited. High
consumption of processed meat has been linked to increased rates of heart
disease and certain types of cancer such as colon cancer.
Sweets
Sweets are
rich in fats and sugars that cause a high level of harmful cholesterol in the
blood