Knowing that you have hypercholesterolemia can be an overwhelming and frightening place, as you are always aware of the risks you entail and the changes you need to make. Fortunately, experts believe that it’s a small, dedicated change that adds over time and makes all the difference in lowering cholesterol.
“This is to focus on adopting a higher quality diet, rather than adding or subtracting egg yolks, which is probably the most misunderstood information we’ve heard in relation to lowering cholesterol. It changes the way we live and doesn’t require constant effort, “says Laura Burak, MS, and RD, medical professionals who are authors of Slimdown with Smoothies and founders of Laura Burak Nutrition.
To learn more about these dietary changes, we have Brak and another medical expert, Lauren Manaker, MS, RDN, First Mom’s Pregnancy Cookbook When Increase male fertilityAbout their advice on the best habits you can adopt to lower cholesterol.
This is what they had to say, and for healthier heart tips, check out the best foods that can help lower your risk of heart disease.
Yes, there are certain foods that people with hypercholesterolemia want to avoid or limit, but our nutritionists say that adding all healthy foods to your daily diet can greatly affect your cholesterol levels and overall health. We want our readers to know that it is useful.
“Good for heart health, which has been shown to help improve blood lipids, such as nutritious whole foods such as fruits and vegetables, and fatty fish such as nuts, seeds, avocados, olive oil, and salmon. Let’s lay the foundation for our diet around fat, “says Brak. ..
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Oats are a long list of health benefits that help virtually everything in the sun, including improving gut health, managing weight, improving insulin resistance, and helping lower cholesterol. is known.
“Oats contain a fiber called beta-glucan, which essentially helps remove cholesterol from the body,” says Manaker. “Adding oats to breakfast is an obvious dish, but these whole grains can be added to many other dishes (even meatloaf!) To help boost beta-glucan in your diet. . “
Eating lots of natural foods on a regular basis is one of the keys to lowering cholesterol. According to Black, avoiding the addition of sugar or processed foods can also have tremendous effects on heart health.
“Contrary to what you might believe about cholesterol in the past, the sugar abundance added to our modern diet is in previously demonized foods like eggs and dairy products. Not a major cause of high cholesterol and heart disease, “says Burak. “It is of utmost importance to limit the intake of processed foods and sugar such as candies and cookies.”
Watermelon is a surprisingly powerful fruit, especially when it comes to heart health. And thankfully, this good news will be in time for many summer picnics and barbecues.
“Watermelon is a natural source of the carotenoid lycopene and can lower LDL cholesterol levels when taken daily at certain doses,” Maanker said. According to the results of clinical trials published in Current development of nutritionEating watermelon is associated with lowering LDL cholesterol and improving HDL cholesterol. Watermelon is a classic hydration snack that has been conveniently added to many dishes and is loved by many. In addition, the entire watermelon is edible (including the skin), making it a sustainable food option. “
In addition to watermelon, berries have also been found to help improve your overall health, especially your heart health.
“Berry is a naturally sweet food without added sugar and is packed with the right nutrients for you to support your heart’s health,” says Manaker. “Meta-analysis data show that berry intake significantly reduced LDL cholesterol levels, making it a clear option for lowering cholesterol.”
Are there any fresh berries where you live? “Frozen options are as nutritious as fresh options and are often much more economical,” Manaker said.
