05 February 2024 , 15:03
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A nutritionist has shared seven delicious foods that can help to lower cholesterol and prevent life threatening health issues.
Cholesterol is a fatty substance in the blood and too much of it can block blood vessels, increasing your chance of having a heart attack or a stroke. It is generally caused by eating fatty foods, not exercising, being overweight, smoking, drinking alcohol and can also run in families.
There aren't really any symptoms when you have high cholesterol and the only way you can find out if your levels are safe is by having a blood test. Exercising more is one way to lower levels, as is eating healthily and there are certain foods that can help with this.
A nutrition expert has revealed what seven foods you should include in your diet to keep your cholesterol levels safe. Ashleigh Tosh, nutrition expert from Prepped Pots told the Express: "The good news is there are foods out there that can lower high cholesterol levels and provide us with good cholesterol which is important in keeping our arteries clean."
The first food she recommends is berries like strawberries, raspberries and blueberries. They are packed with antioxidants and fibre and are tasty too. Add them to your breakfast shake, porridge, cereal or yoghurt or just enjoy them as a snack on their own.
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Fatty fish is next on the list because it is a great source of omega-3 fatty acids that can increase levels of good cholesterol and help keep the bad type down. Salmon, mackerel and trout are examples of oily fish that can be added to a healthy diet.
Avocado, which is actually a fruit, is a great way to get healthy fats which help lower cholesterol. However because they are fatty it's best to only have half a day, according to Ashleigh.
Garlic contains compounds that can lower cholesterol and high blood pressure and luckily gives lots of dishes like curry and pasta incredible flavour. "It's a vegetable which can be easily incorporated into just about any recipe. You can also take this in supplement form," says Ashleigh.
Nuts, such as almonds and walnuts, contain healthy fats and fibre and can be added to breakfasts, sprinkled on salads or simply enjoyed as a snack during the day. An ounce or two of nuts a day is recommended by the expert.
Vegetables are a great source of fibre which can lower levels so add more into your menu. "Veg like broccoli and Brussels sprouts are particularly good for the heart, having a positive impact on cholesterol levels," Ashleigh says.
Believe it or not you can still enjoy a sweet treat if you're trying to prevent high cholesterol. Dark chocolate can contribute to a healthy heart but must be eaten in moderation and to reap the benefits it should be at least 70 percent cocoa content.
Will you try to eat more cholesterol friendly foods? Let us know in the comments below.