Low-density lipoprotein cholesterol (LDL-C), commonly known as bad cholesterol, can accumulate on the inner walls of arteries when cholesterol levels are too high. This can obstruct blood flow, narrow the arteries, and increase the risk of stroke, heart disease, and myocardial infarction.
High cholesterol levels increase the risk of stroke, heart disease, and myocardial infarction. (Image: Provided by Flickr)
Certain foods can help reduce LDL-C levels and improve cardiovascular health. Here is a detailed explanation:
- Mackerel: Rich in Omega-3 unsaturated fatty acids (EPA and DHA), mackerel helps lower LDL-C levels in the blood and has anti-inflammatory properties that support vascular health.
- Black Fungus: High in dietary fiber, black fungus can increase satiety, prevent overeating, and promote the metabolism and excretion of cholesterol.
- Seaweed: Contains abundant soluble dietary fiber that binds with cholesterol, preventing its absorption and helping to eliminate it from the body.
- Tofu: Soy products contain soy protein, isoflavones, and saponins that help lower blood cholesterol levels.
- Nuts: Rich in monounsaturated fatty acids (MUFA) and plant sterols, nuts help reduce LDL-C and improve blood lipid profiles.
- Olive Oil: Contains rich amounts of monounsaturated fatty acids and antioxidants that help lower LDL-C and protect the cardiovascular system.
- Oats: Contain beta-glucan, which can reduce total cholesterol and LDL-C, and help prevent cardiovascular diseases.
- Red Yeast Rice: Contains Monacolin K, which inhibits HMG-CoA reductase, blocking cholesterol synthesis in the liver, thereby reducing total cholesterol and LDL-C levels.
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Nuts: Rich in monounsaturated fatty acids (MUFA) and plant sterols, nuts help reduce LDL-C and improve blood lipid profiles. Image: Provided by Flickr)
Balanced diet and moderate exercise are key to maintaining health. Overconsumption of any food can have negative effects. For example, while nuts are healthy, they are high in fat, and excessive intake can lead to excess calories. Oats are beneficial, but overconsumption can increase caloric intake and triglyceride levels. Therefore, enjoy these healthy foods in moderation and combine them with other healthy lifestyle habits to maintain overall well-being.
