If you have high cholesterol or diabetes, eating heart-healthy foods can help regulate blood sugar, increase good cholesterol and keep your body in optimal health.
If you’re trying to lower your cholesterol, swap out saturated fats for unsaturated. Furthermore, reduce trans fats which may raise LDL cholesterol.
1. Walnuts
Walnuts are an excellent source of heart-healthy omega 3 fatty acids that may help lower your cholesterol levels. According to the American Heart Association, you should consume around 1.5 ounces per day.
Walnuts not only contain heart-healthy fats, but they’re also high in fiber and protein. This combination can make you feel satiated for longer, helping to prevent snacking or weight gain.
A 2004 study revealed that eating a handful of walnuts daily can help those living with diabetes maintain healthy blood sugar levels. Furthermore, they increase the beneficial HDL cholesterol and decrease harmful LDL cholesterol.
Walnuts contain antioxidants, flavonoids and other compounds that can strengthen your immunity. Specifically, polyphenols and pedunculagin have anti-inflammatory effects while manganese helps with bone health by supporting collagen production.
2. Avocados
Avocados are an incredibly nutrient-rich food, perfect for overall wellbeing. Packed full of fiber, vitamin C, potassium, folate and monounsaturated fats they’re sure to brighten any day!
Additionally, they contain beta-sitosterol – a plant chemical which may help keep cholesterol at healthy levels.
Avocados are also packed full of omega-3 fatty acids, which have been known to reduce inflammation within the body, lower bad LDL cholesterol and enhance cardiovascular health.
These fruits and vegetables are packed with essential nutrients that can improve the quality of your diet, such as potassium, magnesium, fiber, folate, monounsaturated fats, polyphenols and antioxidants. All of these can help protect you against heart disease and many other medical issues.
3. Almonds
Almonds contain antioxidants which may prevent LDL cholesterol from being oxidized, increasing the risk of hardening of arteries – a major risk factor for heart disease and stroke.
They contain a significant amount of vitamin E, an antioxidant which protects against free radicals. Antioxidants are essential for overall wellbeing and can prevent many illnesses and conditions.
Almonds are also an excellent source of fiber and protein, which help you feel full for longer while keeping your blood sugar levels consistent during meals.
They contain an abundant supply of magnesium, which is necessary for energy production and optimal muscle and nerve functioning. Furthermore, magnesium has been linked to lowering blood pressure and improving circulation.
4. Dairy
Dairy foods are an integral part of a nutritious diet, providing high quality protein, calcium, vitamin D and potassium. These essential nutrients promote better bone health as well as lower risks for heart disease, diabetes and cancer.
Though dairy has many health benefits, some people are uncertain how much dairy they should consume. Some dietary guidelines advise against full-fat products while others suggest having three to four servings of low- or fat-free dairy daily.
Dairy products often contain saturated fats which have been known to raise levels of low-density lipoprotein (LDL) cholesterol, increasing your risk for coronary heart disease. However, a recent study suggests certain fats found in certain varieties of dairy may actually benefit your cardiovascular system by keeping it healthy.
5. Plant-Based Proteins
Eating a diet rich in plant-based proteins is not only easy to follow but can reduce the risk of chronic diseases like diabetes, heart disease and cancer. Plus they contain essential vitamins, minerals and antioxidants that promote good health.
Plant-based sources of protein can include tofu, soya, tempeh, seitan, beans (black, kidney and adzuki), nuts, seeds and some grains. Studies suggest these foods may help lower cholesterol levels, lower triglycerides and regulate postprandial glycaemia.
In addition to reducing cholesterol, plant-based protein may have protective effects against kidney diseases in diabetic rats. It increases arginine production within the kidneys and encourages nitric oxide release – essential for blood vessel health and protecting against vascular damage. Moreover, it helps reduce inflammation as well.
