It’s true that avocados are a very nutrient-dense and powerful fruit; some individuals just can’t get enough of them, while others can’t stand them. Both fiber and monounsaturated fats, which raise HDL and lower LDL cholesterol, are abundant in them.
Avocados significantly reduce our LDL and stop it in its tracks, as demonstrated by numerous clinical trials. A study found that eating one avocado per day decreased LDL cholesterol levels more in overweight and obese persons with high LDL cholesterol than in those who did not consume avocados. Avocado replacements were associated with decreased LDL and triglycerides, according to a review of ten other research.
You shouldn’t worry if avocados don’t taste good to you. Nuts make a great substitute, especially walnuts and almonds. Nuts are a great source of healthy monounsaturated fats. The plant form of omega-3 fatty acids, a class of polyunsaturated fat linked to heart health, is also abundant in walnuts.
Additionally, L-arginine, an amino acid that aids in the production of nitric oxide in the body, is abundant in almonds and other nuts. Nitric oxide like this aids in blood pressure regulation. Even better, nuts contain phytosterols. By preventing the absorption of LDL cholesterol in your intestines, these plant chemicals, which share structural similarities with cholesterol, can lower LDL cholesterol.
Nuts also include calcium, magnesium, and potassium, which can lower blood pressure and minimize the risk of heart disease. Eating two to three servings of nuts daily reduced “bad” LDL cholesterol by an average of 10.2 mg/dl, according to a review of 25 research. A daily dose of nuts is associated with a 28% decreased risk of heart disease, fatal and nonfatal.
Seafoods high in fat, such mackerel, tuna, and salmon, are great providers of long-chain omega-3 fatty acids. By reducing inflammation and the risk of stroke, as well as raising “good” HDL cholesterol, omega-3s improve heart health.
Those who consumed the most non-fried fish had the lowest risk of developing metabolic syndrome, a group of symptoms that includes high blood pressure and low levels of “good” HDL cholesterol, according to a comprehensive 25-year study conducted on people. A separate clinical trial including adults and older citizens found that consuming baked or broiled fish, such as tuna, at least once a week reduced the risk of stroke by 27 percent.
The tried-and-true Mediterranean diet, which has been shown to improve heart health, includes a lot of fish. Certain peptides included in fish protein may also contribute to some of the heart-protective advantages of fish.
While all veggies are healthy to your heart and overall health, dark leafy greens are especially so. Lutein and other carotenoids found in kale and spinach have been linked to a lower risk of heart disease. Carotenoids work as antioxidants, removing damaging free radicals that might cause artery hardening.
Dark leafy greens may also aid in lowering LDL cholesterol levels by attaching to bile acids and causing your body to eliminate more of the undesirable cholesterol.
According to one study, lutein decreases oxidized “bad” LDL cholesterol levels and may help prevent it from attaching to arterial walls.
Fruit contributes significantly to a heart-healthy diet for a variety of reasons. Numerous fruit varieties are abundant in soluble fiber, which aids in cholesterol reduction. It inhibits the liver’s synthesis of cholesterol and stimulates the body’s elimination of this substance.
Through pectin, LDL is reduced by 10%. Particularly abundant in apples, grapes, citrus fruits, and strawberries are these fruit constituents. Fruit additionally comprises bioactive compounds that, by virtue of their anti-inflammatory and antioxidant properties, aid in the prevention of heart disease and other chronic ailments. Berries and grapes, being especially abundant in bioactive compounds, can assist in increasing HDL and decreasing LDL.
Joy, chocolate lovers! . Although it might sound too good to be true, studies have shown that cocoa and dark chocolate can actually reduce LDL cholesterol. For a month, a group of healthy people consumed a cocoa beverage twice a day. Their level of “bad” LDL cholesterol decreased by 0.17 mmol/l (6.5 mg/dl). Additionally, their “good” HDL cholesterol climbed and their blood pressure dropped.
So feel free to savor that delicious cup of hot cocoa or that crisp dark chocolate bar. But chocolate frequently contains a lot of added sugar, which is bad for your heart. Consequently, use only pure cocoa or go for dark chocolate that has at least 75–85% cocoa content.
Before making any dietary adjustments, inform your doctor if you’re taking any prescription drugs for other medical issues. Certain foods could reduce their benefits or even hurt you.