As we get older, we pay more attention to our heart health. Cholesterol is one of the main causes of heart disease. Cholesterol includes good cholesterol (HDL) and bad cholesterol (LDL). Among these, ways to lower bad cholesterol levels include exercise and eating habits. In particular, let’s find out 5 foods that help heart health by lowering bad cholesterol.
◆ Onions to get rid of excess cholesterol
A research team at Texas A&M University in the United States found that people who ate more than half an onion every day had a 30% increase in good cholesterol (HDL). HDL has a good effect on cardiovascular health, such as removing excess cholesterol present in tissue cells. The research team also found that onions improve blood circulation, lower blood pressure, and prevent blood clots.
◆ Strawberries rich in antioxidants
According to an Italian research team, eating strawberries reduces bad cholesterol (LDL) and maintains good cholesterol (HDL) as it is. Antioxidants in strawberries have been found to reduce bad cholesterol. Antioxidants are effective in preventing cardiovascular disease by controlling cholesterol.
◆ Nuts rich in unsaturated fats
Nuts such as almonds, walnuts, cashews, pistachios, chestnuts, and pecans are high in unsaturated fat but low in saturated fat. Unsaturated fats play a role in reducing cholesterol. According to related studies, eating nuts lowers bad cholesterol (LDL) by 3 to 19 percent more than when eating a Western-style low-fat diet.
◆ Turmeric with Curcumin
Turmeric, the main ingredient of curry, contains a good ingredient called curcumin. A research team at the University of Michigan in the United States found that turmeric lowers cholesterol levels, prevents cholesterol from accumulating in blood vessels, and stops platelets from sticking together.
◆ Fish oil rich in omega-3 fatty acids
The American Heart Association recommends eating fish rich in omega-3 fatty acids at least twice a day. However, there are many cases where fish cannot be eaten this often. In this case, you can eat supplements in the form of capsules containing fish oil. Studies have shown that fish oil is also good for patients with heart disease.