Food groups that may curb cholesterol rise
Maintaining healthy cholesterol levels and preventing blocked nerves is crucial for overall well-being. Incorporating healthy food into your daily diet can significantly contribute to managing cholesterol levels and ensuring the health of your nerves. Fortunately, there are specific food groups that can play a significant role in lowering cholesterol and ensuring optimal nerve health.
High-fiber foods
Soluble fiber is a powerful ally in the battle against rising cholesterol levels. It works by reducing the absorption of cholesterol into the bloodstream, particularly LDL cholesterol, the "bad" cholesterol.
Sources of fiber in diet
Foods rich in soluble fiber include kidney beans, Brussels sprouts, apples, pears, and oats. Oatmeal is a standout for its cholesterol-lowering properties. Aim for a daily intake of five to ten grams or more of soluble fiber to effectively reduce LDL cholesterol levels.
Omega-3 Fatty Acids
These essential fatty acids offer a double benefit. Firstly, they can lower triglyceride levels, a type of fat in the blood that, when elevated, increases the risk of heart disease. Secondly, omega-3 may help reduce blood pressure and the formation of blood clots, further promoting cardiovascular health.
Sources of Omega-3
Omega-3 fatty acids can be found in various sources, including fatty fish like mackerel, herring, tuna, salmon, and trout. For those who prefer plant-based options, walnuts, flaxseed, and canola oil are excellent choices. Additionally, almonds and walnuts contribute to the omega-3 intake. Avocados deserve special mention for their nutrient-rich profile and the presence of heart-healthy monounsaturated fatty acids (MUFAs).
The takeaway
It's important to note that dietary changes should be part of a comprehensive approach to heart health and overall well-being, which includes regular physical activity, maintaining a healthy weight, and avoiding smoking and excessive alcohol consumption.
