Cardiovascular diseases are among the leading causes of death. Cholesterol also endangers your health.
Article Content
Whole Grains
Oily Fish
Legumes
Avocado
Nuts
Vegetables and Fruits
Early Harvest Cold Pressed Olive Oil
Garlic
Dark Chocolate
Flaxseed
Cardiovascular diseases are among the leading causes of death. Parameters indicating the risk of heart disease include “low HDL, high LDL, VLDL and triglyceride levels”. In the treatment process, “correct food selection and eating habits” are very important, as effective as medication! As long as food selection is correct and the distribution of nutrients is adequate and balanced, you can overcome high cholesterol and other heart disease risk factors. Say goodbye to high cholesterol with these 10 heart-friendly foods!
Whole Grains
Whole grains contain more vitamins, minerals and fiber than refined grains. They are rich in thiamine, riboflavin, niacin, folate, iron, magnesium and selenium, which are valuable for the nervous system. Thanks to their fiber content (especially beta-glucans), they regulate bowel movements and prevent constipation. They also lower blood cholesterol levels and reduce the risk of cardiovascular disease. The healthiest whole grains to include in the diet are “whole wheat, buckwheat, bulgur, quinoa, black rice and black cohosh.”
Oily Fish
Rich in long-chain omega-3 fatty acids, heart-healthy oily fish include salmon, mackerel and sardines. Many studies have emphasized that regular consumption of oily fish increases low HDL levels, improves high blood pressure symptoms and reduces the risk of stroke and metabolic syndrome.
Because thanks to the omega-3s it contains, it reduces inflammation and stroke risk, increases good cholesterol HDL levels and supports heart health. If you want to protect your heart and lower your cholesterol without medication, you should consume oily fish at least 2 days a week, paying attention to the cooking method (grilled/baked/steamed).
Legumes
Legumes, also known as pulses, are a source of quality protein, minerals, and fiber. You can reduce the risk of heart disease by replacing simple carbohydrates, refined grains, and processed meats with legumes in your diet. Studies show that consuming ½ cup (100 grams) of legumes per day reduces LDL levels, known as bad cholesterol, by 6.6 mg/dl. Be sure to consume valuable legumes such as black beans, green lentils, kidney beans, broad beans, and chickpeas at least 2 days a week.
Avocado
The most popular fruit of recent times, avocado; is rich in healthy fats and nutritious. Thanks to its monounsaturated fat, folate and fiber content, it reduces high LDL while increasing good cholesterol HDL levels. Studies support the cholesterol-lowering effect of avocado and emphasize that overweight individuals who consume an avocado a day have a significant decrease in total cholesterol, LDL and triglyceride levels. How about adding avocado slices to your salads, eggs or sandwiches?
Nuts
The main nuts that contain omega-3 fatty acids, which are polyunsaturated fats and improve heart health, are raw hazelnuts, walnuts and almonds. Walnuts; Thanks to their magnesium, calcium and potassium content, they can lower blood pressure and reduce the risk of heart disease.
Almonds and other nuts are rich in phytosterols, which are similar to cholesterol and prevent cholesterol from being absorbed in the intestines. In addition, thanks to their L-arginine content, they increase nitric oxide production in the body and help regulate blood pressure. When studies evaluate the effects of nut consumption on heart health, it has been determined that eating 2-3 servings of nuts per day (5 raw almonds, 2 whole walnuts, 10 raw hazelnuts) reduces LDL cholesterol by an average of 10.2 mg/dl and the risk of heart disease by 28%. However, if you consume a huge bowl of nuts, especially if they are salty and roasted, you will do more harm than good. Portion control is important!
Vegetables and Fruits
Regular fruit/vegetable consumption helps to reduce high cholesterol levels (approximately 10%) thanks to their soluble fiber content. Vegetables such as okra, eggplant, carrots, potatoes; fruits such as apples, pears, citrus fruits and strawberries are extremely effective in reducing cholesterol thanks to their pectin content. In addition, fruits/vegetables help to prevent chronic diseases and heart diseases thanks to their antioxidant and anti-inflammatory content. In addition, they help to reduce bad cholesterol LDL and increase good cholesterol HDL.
While all vegetables are beneficial, you should include dark green leafy vegetables (such as kale, spinach, Brussels sprouts, and arugula) more often on your table, especially those rich in lutein and other carotenoids, which are associated with reducing the risk of heart disease. Dark leafy vegetables bind to bile acids and help lower cholesterol levels. Thanks to their lutein content, they prevent cholesterol from binding to the walls of your arteries and lower LDL cholesterol levels.
Early Harvest Cold Pressed Olive Oil
Olive oil, the cornerstone of the Mediterranean diet, reduces inflammation and LDL (bad cholesterol) levels, prevents blood clotting and increases good cholesterol (HDL) thanks to its polyphenol content. It also has the effect of lowering blood pressure, reducing the risk of heart attack and premature death. For this reason, it is recommended that individuals at risk of heart disease consume 4 tablespoons (60 ml) (including the amount in salads and meals) of early harvest cold-pressed olive oil in their daily diet.
Garlic
Garlic, which has been used as an immune booster and natural antibiotic for centuries, helps lower blood pressure, total and LDL cholesterol thanks to the allicin component. Many people prefer to swallow garlic directly instead of chewing it because of its smell or bitter taste. However, scientific evidence suggests the opposite! If you want to benefit from its immune booster and heart-protective effect, you should consume garlic by chewing or crushing it.
Thanks to its rich structure of vitamins A, C, phosphorus, zinc, selenium, iron, potassium, calcium, sodium and sulfur, it is a complete virus repellent! A complete anti-disease!
Dark Chocolate
candle sugar) helps lower LDL cholesterol levels and increase HDL cholesterol, reducing the risk of heart disease. However, not every dark chocolate label should be trusted. Dark chocolate may contain added sugars that negatively affect heart health. For this reason, read the ingredients label and choose dark chocolates that are low in sugar and contain 75-85% cocoa.
Flaxseed
Flaxseed, which is a health giant thanks to its potassium, magnesium, iron, zinc, copper and manganese content, is also a reliable source of fiber and plant-based omega-3. If you want to get the most out of flaxseed, you should consume it “ground”.
Many vegetarians prefer to consume flaxseed as a source of omega-3 fatty acids because it is a good plant source for heart health. Flaxseed regulates bowel habits and reduces constipation complaints thanks to its high fiber content. It also helps lower blood pressure, total cholesterol and LDL levels.
This information is not intended to guide people to diagnosis and treatment. Do not perform any procedures regarding diagnosis and treatment without consulting your doctor.
This content has been prepared with scientific data on the date of registration and has been checked by the LifeClub Health Services Medical Directorate.
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