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Best foods for heart health contain fiber, healthy fat, antioxidants and fight inflammation. Add these 16 foods to your diet to prevent heart disease.
Studies have shown that, on average, oat consumption is associated with 5% and 7% reductions in total and LDL cholesterol levels, respectively. 6. Avocado. A must for guacamole and fish tacos ...
Adding these foods to your diet can help lower cholesterol, reduce plaque buildup in your arteries, and lower your risk of developing heart disease.
The Portfolio Diet is a therapeutic plant-based diet created by British researcher David J. Jenkins in 2003 to lower blood cholesterol. The diet emphasizes using a portfolio of foods or food components that have been found to associate with cholesterol lowering to enhance this effect.
LDL cholesterol can be lowered by through dietary intervention by limiting foods with saturated fat and avoiding foods with trans fat. Saturated fats are found in meat products (including poultry), full-fat dairy, eggs, and refined tropical oils like coconut and palm.
Regular intake of soluble fibers, such as beta-glucans from oats or barley, has been established to lower blood levels of LDL cholesterol. Soluble fiber supplements also significantly lower LDL cholesterol. Insoluble fiber – which does not dissolve in water – is inert to digestive enzymes in the upper gastrointestinal tract.