Good Lifestyle

High cholesterol can be a serious threat to yourheart health. Indeed, as your cholesterol increases, you start to develop fatty deposits in your blood circulation, which makes blood more difficult to circulate in your arteries. This is known as atherosclerosis, a condition that can cause blood clots, heart attack and stroke. The good news? You can take control of your cholesterol levels thanks to a well -balanced diet that includes these four foods recommended by nutrition experts. Read the rest to find out which food staples should be on your plate for a healthier heart and lower cholesterol.

Read this then:Doing this at night hurts your heart, warn the experts.

Oat flour is filled with soluble and insoluble fibers, a combination that contributes to reducing cholesterol from low density lipoproteins (LDL), often called "bad" cholesterol. In fact, according to the Cleveland Clinic, the addition of a single cup of oat flour cooked to your daily diet canLower your cholesterol by five to eight percent.

The Mayo clinic recommendsManage your oatmeal With fruits such as apples, pears, bananas or berries for even more fibers. The only warning? "Be careful not to load your oats with sugar and butter,"Lindsay Delk, RDN, a dietitian recorded over 20 years old tellsBetter life.

Read this then:Drinking this daily life can reduce your risk of heart failure, says a new study.

Almonds, nuts and other trees are another excellent choice to lower LDL cholesterol. A study in 2021 published in the journalTraffic found that people who ate half a cup of nuts every day for two years couldReduce their cholesterol levels And "Improve the quality of LDL particles".AE0FCC31AE342FD3A1346EBB1F342FCB

"LDL particles are available in different sizes," said the study co-authorEmilio Ros, PHD, viaPress release. "Research has shown that small dense LDL particles are more often associated with atherosclerosis, plaque or fat deposits that accumulate in the arteries."

However, a wide range of nuts offers similar advantages, so it is not necessary to limit you to nuts. ""Studies show These different types of nuts have the same effect, so you can choose your favorite, "says Delk." Enjoy a handle for a snack or sprinkle it on your oatmeal, yogurt or salads. ""

Avocats are rich in fat, which, at first glance, may seem to function against healthy cholesterol levels. However, these fats are monounsaturated fatty acids (MUFAS), healthy fats that can really reduce yourHeart disease risk. "Research suggests that adding a lawyer per day to healthy heart feeding canHelp improve LDL cholesterol levels In overweight or obese people, "said Mayo Clinic.

However, health authority warns that you should think about how you serve this healthy food. "People tend to be the most familiar with lawyers in Guacamole, which are generally consumed with corn pisses rich in fat," they advise. "Try adding avocado slices to salads and sandwiches or eating them as an accompaniment dish. Also try guacamole with raw cut vegetables, like cucumber slices."

Olive oil can help lower yourcholesterol levels- Especially if you use it to replace other less healthy options that are rich in saturated fats, such as vegetable and seed oil. "Olive oil is very high in monounsaturated fats - about 75% in volume, which makes it conducive to reducing LDL cholesterol," bad "cholesterol", explainsJulie Mancuso, founder and owner ofJM nutrition.

In fact, she says that supporters of the Mediterranean regime have olive oil to thank for her high health ratings. "One of the main reasons for such a high note is the healthy and healthy nature of the diet. [This is due to] the regular consumption of healthy oils such as extra virgin olive oil, as opposed to butter And in the lard, "explains Mancuso.

It's easy to Include more olive oil in your meals. "You can sauté vegetables in olive oil, add it to a marinade or mix it with vinegar as a vinaigrette. Recommend.

Read this then: Drinking one of this popular drink hurts your heart, discovers a new study .