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THESE FOUR FOODS ARE PROVEN TO LOWER YOUR CHOLESTEROL

Plant-based foods are known to be good for the heart. Are there any foods in particular that lower cholesterol and keep this vital organ strong and healthy? Yes, suggests a new study. In fact, there are four main foods whose heart benefits have been proven by several controlled trials.

Plant-based diets are great for cardiovascular health, but a vegetarian diet low in saturated fats may not be the best thing for keeping cholesterol in check.

Instead, it may be better to selectively eat a few foods that decrease the low-density lipoprotein (LDL) cholesterol, which is also known as the “bad” cholesterol.

This was the main takeaway of an influential study, published in 2011, that presented a “portfolio” of four foods that had each been proven to reduce cholesterol and heart disease risk. These foods are:

  • nuts

  • plant protein obtained either from soy-based foods such as tofu, soy milk, or other soy-based meat substitutes, or from pulses such as beans, peas, chickpeas, or lentils

  • soluble fiber, such as “oats, barley, psyllium, eggplant, okra, apples, oranges, or berries”

  • margarine enhanced with plant sterols, or “cholesterol-like” compounds that can be found in fruits, vegetables, nuts, and cereals

Ever since 2011, several governmental organizations have recognized the benefits of this so-called Portfolio diet.

Now, the European Association for the Study of Diabetes have commissioned a meta-analysis of all the evidence available to assess and summarize the benefits of the Portfolio diet for preventing cardiovascular disease.

CHOLESTEROL LOWERED BY 17%:

Specifically, the Portfolio diet recommends a daily intake of 42 grams of nuts, 20 grams of soluble fiber, 2 grams of plant sterols, and 50 grams of plant protein. The amounts are based on a daily consumption of 2,000 calories.

 

About Dr Sundus Basharat

My name is Dr. Sundus Basharat, 25years old. I was graduated from Lahore College for Women University, my major is medicine. I live in Pakistan. I have ever worked in the community Health service center in Pakistan. Now I am working as a writer my motto is “write now what people need”. I spend most of my time in writing in a social network to gather people and give them interesting news and solution of most of our daily health and wealth problems.

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