Eating junk food, while delicious, tend to increase the levels of bad cholesterol in the body. Therefore, it is important to include in your diet, ingredients that can counteract bad cholesterol and help you maintain a healthy organism.
Taken this into consideration, here are five foods that you could include in your diet to fight back against bad cholesterol.
- Beans and lentils
According to a study published in the Canadian Medical Association Journal, eating a serving a day of beans, peas or lentils can significantly reduce “bad cholesterol” by almost five percent, and therefore, decrease the risk of cardiovascular disease.
- Strawberries
Strawberries can drastically reduce the levels of bad cholesterol and triglycerides. They are also known for their antioxidant properties.
In one study, a group of volunteers was assigned to eat strawberries for a month to see if it altered their blood parameters in any way. By the end of the month, their levels of bad cholesterol and triglycerides had been significantly reduced.
This study shows the protective role of the strawberry’s bioactive compounds in the fight against risk factors for cardiovascular diseases.
- Avocados
Delicious and healthy! Eating fresh avocados every day can significantly improve cholesterol levels, according to a study conducted at the University of the Pacific in Stockton, California.
The results indicated that the ingestion of avocados, instead of solid fats and foods with a higher content of saturated fat, can significantly change the lipid profiles.
- Walnuts
What about a healthy snack? Just the inclusion of pistachios in your diet can lead to multiple health benefits.
It has been shown that nuts (mainly pistachios, almonds and walnuts) have beneficial effects on glycemic and lipid parameters. Pistachios have a low glycemic index, therefore, are free of cholesterol and a source of protein, fiber and antioxidants.
Pistachios offer an excellent snack option, especially for anyone at risk of metabolic problems and diabetes.
- Dark chocolate
Studies show that moderate amounts of dark chocolate can reduce bad cholesterol (LDL). This in turn helps reduce the risk of cardiovascular disease and stroke.
LDL builds up along the inside of the arteries, forming deposits and narrowing the arteries, which can lead to a heart attack and other heart afflictions. So if a piece of dark chocolate can reduce LDL, it can eventually reduce the risk of a heart attack, as well as several diseases that can affect your overall health.
So by eating this chocolate variety you will be enjoying of something delicious and beneficial for your heart.
