Elevated cholesterol levels negatively affect heart health and increase the risk of cardiovascular disease.
There are numerous factors that affect cholesterol levels, and diet is certainly one of them.
The inclusion of healthy foods in the daily diet plays a key role, and regular intake of these foods can contribute to the reduction of bad cholesterol (LDL).
Legumes
Legumes, such as lentils, play an important role in maintaining healthy cholesterol levels. They contain soluble fiber that manages cholesterol by binding to cholesterol particles in the digestive system and removing them from the body before they start circulating in the blood.
Mushrooms
Mushrooms contain a mixture of powerful compounds like beta-glucan and chitin, which help lower bad cholesterol while potentially increasing good cholesterol. According to a meta-analysis published in the American Journal of Medicine, after evaluating seven studies, the results showed that mushroom consumption can have beneficial effects on HDL and LDL cholesterol levels, reports Eat This, Not That.
Fatty fish
Fatty fish, such as sardines and mackerel, may have cholesterol-lowering properties because they contain a special type of omega-3 EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Barley
Barley is a good source of dietary fiber, vitamins and minerals, especially beneficial for heart health, digestion and maintaining a balanced diet.
Blueberries
Blueberries are known as a cholesterol-lowering fruit thanks to their high content of soluble fiber and antioxidants. The soluble fiber in blueberries helps reduce the amount of LDL cholesterol in the bloodstream. Also, antioxidants in blueberries, such as anthocyanin, prevent oxidation and cholesterol build-up in artery walls.
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