Lowering cholesterol levels is vital for keeping good cardiovascular health. Here are key tips for adjusting your diet with this purpose in mind:
1/ Increase your intake of soluble fibre found in vegetables, fruits, and whole grains, as they assist in reducing the absorption of cholesterol in the blood.
2/ Integrate oily fish like salmon, mackerel and sardines into your diet. Rich in omega-3, they promote the decrease of triglycerides and a slight increase in good cholesterol (HDL).
3/ Opt for healthy fats by substituting saturated fats with unsaturated fats found in vegetable oils, nuts, seeds and avocados. These fats help decrease bad cholesterol (LDL).
4/ Reduce your intake of trans fats, often found in processed foods and baked goods, because they can raise LDL and decrease HDL.
5/ Consume plant sterols and stanols. They are discovered in small amounts in several foods, including vegetable oils, nuts, seeds, whole grains, fruits and vegetables. They help block the absorption of cholesterol.
6/ Restrict sugars and refined foods which can contribute to increased triglycerides and LDL.
By following these tips and eating a balanced diet, you will not only be capable of lowering your cholesterol levels but also improve your overall health.
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