A balanced diet remains one of the key tools for controlling cholesterol levels and reducing the risk of cardiovascular disease. Experts have named a list of foods that naturally help improve blood counts and support heart health.
This is reported by the Daily Express, citing recommendations from doctors and nutritionists.
Among the main foods that help reduce the level of so-called "bad" cholesterol are oatmeal, nuts, legumes, as well as foods with healthy fats. Oatmeal is one of the most effective options, as it contains soluble fiber beta-glucan, which helps reduce low-density lipoprotein levels.
Doctors explain that it is low-density lipoproteins that are responsible for the accumulation of fats in the blood vessels, while "good" cholesterol, on the contrary, helps cleanse the blood of their excess.
British doctor Naveed Asif notes that cholesterol is necessary for the normal functioning of the body, but its excess can lead to serious problems, including atherosclerosis. This disease is accompanied by narrowing and hardening of the arteries, which increases the risk of heart attacks and strokes.
Experts say that dietary changes are the simplest and most effective step to normalize your cholesterol levels. In particular, Dr. Saira Bano recommends regularly consuming foods rich in soluble fiber, such as oatmeal and barley. She notes that even 3 grams of beta-glucan per day can significantly improve cholesterol levels.
It is also worth adding legumes, vegetables and fruits to your diet, including beans, lentils, chickpeas, apples, citrus fruits and eggplants. They help the body eliminate excess cholesterol more effectively.
Nuts and seeds are also beneficial—a handful of almonds or walnuts, as well as flax or chia seeds, provide the body with healthy fats. In addition, doctors recommend replacing butter with olive or canola oil, and including soy products in the diet.
Experts pay special attention to overall lifestyle. They advise limiting the consumption of saturated fats, salt, and sugar, as well as quitting smoking and excessive alcohol consumption.
Doctors call the Mediterranean diet the most effective dietary model. It involves increasing the proportion of vegetables, fruits, whole grains, fatty fish, and vegetable oils in the diet.
Regular physical activity also plays an important role. Experts recommend at least 150 minutes of moderate exercise per week, along with additional strength training. This approach can lower "bad" cholesterol levels by 5 to 10 percent.
