Olives and olive oil contain fats that are very healthy for the heart, and they can reduce the impact of inflammation caused by LDL cholesterol. Start using extra virgin oil instead
There are whole grains available such as bran, brown rice, wild rice, and cereals, that help decrease the levels of LDL and overall cholesterol. Whole grains also help in elevating HDL levels.
Legumes are comprised of beans, peas, lentils, soybeans, and peanuts. It has highly soluble fibers in it, which helps reduce LDL levels and increase the level of good cholesterol.
Fruits such as prunes, apples, and pears are rich in high fiber content and are helpful in fixing the overall levels of cholesterol. Adding fruits to your cereal, oatmeal, and smoothies or eating them normally will reduce the risk of heart conditions.
Fatty fishes like salmon, mackerel, and tuna are generally rich in omega-3 fatty acids, which help lower the levels of bad cholesterol. Eating fish at least once a week will pave the way to a healthy heart.
Flaxseeds have many benefits altogether but ground flaxseeds and flaxseed oil help in maintaining heart health, as it comprises omega-3 fatty acids. Adding flaxseed into your cereal, salads, etc, or incorporating flaxseed oil into your smoothies and dressing will elevate your overall health.
Incorporating dry fruits like almonds, walnuts, and many more into your diet will decrease the absorption of cholesterol as it contains fats that are healthy for our hearts. Nuts are the best foods to eat for good cholesterol but keep an eye on the portions to avoid calorie density.
They are rich in fiber content and plant-based omega-3 fatty acids. Incorporating chia seeds into your bowl of cereals, oatmeal, or yogurt, or using it in baked goods will help control levels of LDL and hence, maintaining heart health.
Having avocados in your diet can be very beneficial as they contain monounsaturated fats and fiber content. It helps in keeping up with the levels of HDL and lowering heart-related conditions. You can add avocado to salads, soups, and sandwiches, or you can have guacamole with dips of low calories.
Eating soy products can decrease the consumption of meat, which will contribute to heart health by managing levels of cholesterol. Avoiding meat and adding meat alternatives to your diet such as tofu, edamame, and soy-based products is crucial to manage heart health.