Cardiovascular disease, including heart attack and stroke, is the leading cause of death worldwide, and heart disease is the number one cause of death in the United States. High cholesterol is a common health problem, but the solution doesn’t always come from pills with side effects, according to a cardiologist who has treated thousands of patients. Elizabeth Klodas, a cardiologist and founder of Step One Foods, wrote an article on the CNBC financial website introducing five foods that can lower cholesterol and prevent heart disease.
The role of diet in human health
People’s life depends on food, and diet directly affects human health. Klodas said the food people eat plays a vital role in keeping cholesterol levels low, and the best thing is that the diet doesn’t need to be heavily restricted. According to one study, a 10-gram increase in fiber intake per day is associated with a 14 percent lower risk of heart attack and a 27 percent lower risk of dying from heart disease.
5 foods that lower cholesterol
Klodas describes five inexpensive foods she eats regularly to help lower cholesterol and keep her heart healthy.
1. Oatmeal and oat bran
Oats contain a significant amount of fiber, including soluble fiber, which reduces cholesterol absorption in the digestive system. Soluble fiber also helps avoid insulin spikes, which lead to higher levels of bad cholesterol.
2. Almonds
A 2018 study found that almonds lowered LDL cholesterol while maintaining or even increasing high-density lipoprotein, HDL (good) cholesterol, which helps remove other forms of cholesterol from the blood. Other options to improve levels include hazelnuts, macadamia nuts, walnuts, and pistachios.
3. Chia seeds
Chia seeds provide high amounts of essential omega-3 fatty acids. Even a 1-gram increase in daily intake of these healthy fats is associated with a 16 percent lower risk of cardiovascular problems. Omega-3 fatty acids have little effect on LDL, but they can help raise HDL cholesterol and help lower triglycerides, a type of fat in the blood.
4. Broccoli
Studies have shown a link between eating vegetables and a lower risk of heart disease. Broccoli, in particular, is high in soluble fiber, which works wonders for high cholesterol. Other cholesterol-lowering vegetables to consider include spinach, Brussels sprouts, and kale. Eating vegetables regularly has been shown to help lower cholesterol. Higher vegetable intake is related to progressively lower LDL cholesterol levels.
5. Watermelon
To lower your cholesterol, swap out your sugary snacks for watermelon. Watermelon contains natural lycopene, which has lipid-lowering properties that lower total and LDL cholesterol. Other fruits high in pectin, a soluble fiber that lowers LDL cholesterol, include apples, grapes, strawberries, citrus fruits, and avocados.
American Heart Association dietary guidelines
The “Improving Cardiovascular Health” dietary guidelines published by the American Heart Association (AHA) in 2021 also recommend eating plenty of fruits and vegetables. Eating more fruits and vegetables is associated with a reduced risk of death. The more types of fruits and vegetables you eat, the better, which is conducive to the intake of comprehensive nutrients. Cardiologists also specifically recommend brightly colored fruits and vegetables and suggest eating them whole rather than juicing them.
In conclusion, diet is essential to keep cholesterol levels low and prevent heart disease. Eating five specific foods regularly can help lower cholesterol and protect the heart. These foods include oatmeal and oat bran, almonds, chia seeds, broccoli, and watermelon.
Eating plenty of fruits and vegetables is also recommended by the American Heart Association. Eating various brightly colored fruits and vegetables and eating them whole rather than juicing them is the best way to get the most comprehensive nutrients.
Translated by Patty Zhang
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