5 Science-Backed Ways to Diet to Lower Cholesterol and Boost Heart Health
When it comes to keeping our heart healthy, the right diet can make all the difference. A diet that’s high in saturated and trans fats, for example, can raise our cholesterol levels and increase our risk of heart disease. On the other hand, a diet that’s rich in fruits, vegetables, whole grains, and lean proteins can help to lower our cholesterol levels and keep our hearts healthy. In this blog post, we’ll explore 5 science-backed ways to diet to lower cholesterol and boost heart health.
1. Eat Fiber-Rich Foods
Fiber-rich foods can help to lower our cholesterol levels by binding to cholesterol in our gut and preventing it from being absorbed into our bloodstream. Examples of fiber-rich foods include whole grains, fruits, vegetables, beans, and legumes. The American Heart Association recommends that we aim to consume at least 25 grams of fiber per day.
2. Choose Healthy Fats
Not all fats are created equal. Saturated and trans fats can raise our cholesterol levels, while unsaturated fats can help to lower our cholesterol levels. Examples of healthy fats include monounsaturated and polyunsaturated fats, which can be found in foods such as nuts, seeds, oils, and fatty fish.
3. Reduce Your Sodium Intake
A diet that’s high in sodium can raise our blood pressure and increase our risk of heart disease. To reduce your sodium intake, try to avoid processed foods, which often contain high amounts of sodium. Instead, cook your meals at home using fresh ingredients and flavorings such as herbs and spices.
4. Include Plant-Based Proteins
Plant-based proteins, such as beans, legumes, and tofu, can be a healthy alternative to animal-based proteins, which can be high in saturated fats. By including more plant-based proteins in your diet, you can help to lower your cholesterol levels and reduce your risk of heart disease.
5. Limit Added Sugars
A diet that’s high in added sugars can lead to weight gain and increase our risk of heart disease. To reduce your intake of added sugars, limit your consumption of processed foods and sugary drinks. Instead, opt for natural sweeteners such as fruit or try using small amounts of honey or maple syrup.
In conclusion, a heart-healthy diet is essential for keeping our hearts in good shape. By incorporating fiber-rich foods, healthy fats, reducing sodium, including plant-based proteins and limiting added sugars, we can take steps to lower our cholesterol levels and reduce our risk of heart disease. Start small by making simple changes to your diet and build from there to form habits that will benefit your heart health in the long-term.
