![]() One study showed that adults who consume a minimum of four servings of fruits and vegetables daily have approximately 6% lower LDL cholesterol levels than people who eat fewer than two servings per day ( 7). Fruits and VegetablesĮating fruits and vegetables is an easy way to lower LDL cholesterol levels. One study found eating 2–3 servings of nuts per day decreased “bad” LDL cholesterol by an average of 10.2 mg/dl ( 6). Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health ( 5). Studies have found 100g of legumes daily is associated with a reducing “bad” LDL cholesterol by 6.6 mg/dl on average when compared to not eating legumes ( 4). ![]() Legumes contain a lot of fiber, minerals and protein. Studies have shown eating oats may lower total cholesterol by 5% and “bad” LDL cholesterol by 7% ( 3). ( 1).īarley in particular is rich in beta-glucan, a type of soluble fibre that can help lower cholesterol ( 2). Daily servings of whole grains have been associated with a 20% lower risk of heart disease and stroke. Whole grains are linked with a lower heart disease risk. 8 Life after the meal plan What Foods Should You Eat to Lower Cholesterol? Wholegrains
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