Although one of the main causes of death worldwide, heart disease is usually avoidable with the right lifestyle. Renowned nutritionist Vanessa Griffin offers her ideas on following a low-cholesterol diet to lower heart risk. Focussing on the correct foods will help you to control your cholesterol and enhance your cardiovascular condition.
Vanessa advises beginning with vegan cuisine. “Fruits, vegetables, legumes, and whole grains are naturally cholesterol-free and full of fibre,” she notes. Reducing LDL cholesterol—the “bad” cholesterol that can clogged arteries—is mostly dependent on fibre. Excellent sources of fibre are foods including apples, legumes, healthy grains such brown rice and barley.
She also advises including good fats, including those in olive oil and avocado. Vanessa says, “these fats help raise HDL cholesterol, the ‘good’ cholesterol that protects the heart.” These good fats help to normalise cholesterol levels unlike saturated fats, which can raise bad cholesterol levels.
Vanessa also advises cutting out on red meat and full-fat dairy items. “Select lean proteins include chicken, turkey, and fish rather than fatty portions of meat. Besides, she advises choosing low-fat dairy substitutes or plant-based milk. This lowers the absorption of saturated fats, which might aggravate cholesterol levels.
Additionally excellent additions to a low-cholesterol diet are nuts and seeds include walnuts and chia seeds. “These nutrient-dense foods feature good fats that support heart health and help lower bad cholesterol levels,” Vanessa says.
Vanessa stresses at last the need of avoiding trans fats. “Trans fats, often found in processed foods, can considerably raise your cholesterol levels,” she cautions. One should carefully review food labels and stay away from anything with “partially hydrogenated oils.”
Following Vanessa’s low-cholesterol diet will help you lower your heart disease risks and start towards a healthier heart.
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