| There is evidence that several foods can protect you against heart disease. But remember to improve your base diet by limiting your consumption of saturated fat and red meat and up your intake of fresh fruit and vegetables.
Backed up with the necessary lifestyle changes of not smoking, limiting alcohol and regular exercise, many people find rapid improvements in cholesterol levels.
Plant sterols and soluble fibre can lower LDL (the "bad") cholesterol. The following foods contain higher levels of plant sterols: soya products e.g. tofu and soy milk (choose high quality soya products), seeds e.g. pumpkin, nuts e.g. almonds, beans and lentils. Choose oats and barley for high levels of soluble fibre.
Many of these foods mentioned contain high levels of niacin (Vitamin B3). Niacin is known to increase HDL (the "good") cholesterol levels. Fish is an excellent source of niacin. Start eating more fish instead of meat. |
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