In this section, you are going to know the top 5 foods that lower cholesterol and prevent heart diseases. Cholesterol is a fatty fluid that freezes and narrows the blood vessels causing cardiovascular diseases (CVDs). Fast food and an unhealthy diet cause to increase in cholesterol. It is estimated that in adults total raised cholesterol effects are 39 percent. In 2019, due to non-HDL cholesterol, the number of DALYs (disability-adjusted life years) nearly reached 98.6 million and caused about 4.4 million deaths.
On the other hand, heart or cardiovascular diseases (CVDs) are the leading cause of death worldwide. It is estimated that in 2019, 17.9 million people died from cardiovascular diseases (CVDs). Of these deat
hs, 85 percent were due to stroke and heart attack. To decrease such a huge percentage of deaths due to cholesterol and heart attack, people should better knowledge about those things that cause cholesterol and heart attack. People should also be aware of those simple food items that lower cholesterol and prevent heart diseases. Now let’s discuss the top 5 foods that lower cholesterol and prevent heart diseases.
Top 5 foods that lower cholesterol and prevent heart diseases
The first thing that you should add to your diet in order to lower your cholesterol is oats. Oats contain soluble fibers which prevent your intestine to absorb sugar, due to which the HDL (Good cholesterol) increases while LDL (Bad cholesterol) decreases.
- Beans and pulses
In order to lower cholesterol, beans and pulses are also very helpful. Like oats, beans also have soluble fibers which help your body to decrease cholesterol. Besides this beans play a vital role to decrease your body weight.
The third thing, you should add to your diet to low cholesterol are nuts (almond, walnut). Nuts increase your HDL (Good cholesterol) and low LDL (Bad cholesterol). Many people thought that Nuts cause improved cholesterol, but according to research, if a person eats 50g of nuts per day doesn’t face any problems. Even you can eat up to 2 ounces of nuts daily. In fact, nuts contain such nutrients which are healthy for your heart.
The latest research proved that daily use of strawberries decreases high cholesterol from 4 to 10 times. In strawberries, anti-oxidants are present which prevent cancer and heart diseases.
Red grapes are the best natural fruits to low cholesterol and protect your body from cardiovascular diseases (CVDs). They have an abundance of fibers and their seeds enhance digestion. Their regular use decreases cholesterol by 14 times.
Vitamin C is present in lemon in very large quantities because it is because prevents the body to increase cholesterol. Fibers are present in sufficient amounts which give strength to the stomach.
It is enriched with such ingredients which play a very important role to increase HDL (Good cholesterol) In the blood. Furthermore, it has anti-oxidants that prevent cancer and heart diseases.
- Olive oil
Extraversion of olive oil is enriched with unsaturated fatty acids which increase HDL (Good cholesterol) increases while decreasing LDL (Bad cholesterol). If you add 4 teaspoons of extraversion of olive oil to your diet, your heart disease will decrease 30 times. Extraversion of olive oil can be used with salad, but you should not cook food in it, because its nutrients burn while heating.