Lowering blood cholesterol decreases the risk of heart attack and stroke. Good eating habit is an important part of a healthy lifestyle that can prevent heart disease and reverse atherosclerosis.
1. More plant foods
A diet of fruits, vegetables, beans, whole grains, plus some fish and poultry can significantly lower the risk of a heart attack compared to a diet rich in sweets, fried foods, refined grains and red processed meats.
Plant foods are often high in fiber and plant sterols that lower cholesterol. They are also rich in antioxidants, which prevent LDL from oxidizing.
2. The good fats
Saturated fat, dietary cholesterol and trans fats raise blood cholesterol. The first two come from animal products. Trans fats are processed vegetable oil and found in margarine, crackers and processed snacks.
Monounsaturated fats and polyunsaturated fats are good fats and help lower LDL. They can are in canola oil, olive oil, peanut oil, safflower, sesame and sunflower seeds, soybeans, nuts, etc.
3. Oats, beans and amaranth.
They all lower cholesterol. Oats also lower blood pressure.
4. Purple grapes and berries.
Blue, purple and red berries and grapes contain bioflavonoids, which are strong antioxidants that repair damages on artery linings.
Enjoy red wine too, which also contains this antioxidant. However, while moderate drinking has a protective effect, heavy drinking increases heart attack risk.
To read the original article, click here. Also see Control Your Cholesterol (1) — Basics, (3) — Other Lifestyle Changes, (4) — Other measures.







