Oats and whole grains: allies rich in fiber
Soluble fiber, found in high amounts in oats and other whole grains like barley, is particularly effective at lowering LDL cholesterol levels. It acts like a sponge in the intestine, absorbing cholesterol and preventing it from passing into the bloodstream. Eating 3 grams of soluble fiber daily (the equivalent of a bowl of oatmeal) can reduce cholesterol by 5 to 10 percent. Trick : Replace refined grains with oatmeal at breakfast, or use barley in soups and salads for an extra boost of fiber.
Nuts and Seeds: Good Fats for Your Heart
Nuts (like almonds, walnuts, hazelnuts) and seeds (like chia or flax seeds) are rich in unsaturated fats, fiber, and phytosterols, which are known to lower LDL cholesterol. Consuming about 30 grams of nuts per day can significantly reduce cholesterol levels. Walnuts are also rich in omega-3 fatty acids, which help protect the heart by reducing inflammation. Trick : Add ground chia or flax seeds to your smoothies or yogurt, and have a handful of nuts as a healthy snack.
Oily fish: powerful sources of omega-3
Oily fish such as salmon, mackerel, sardines (…)
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