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What foods lower cholesterol: here's what you need to eat for heart and blood vessel health
26.04.2024 11:14
Nutrition experts have concluded that the Mediterranean diet has a beneficial effect on the cardiovascular system and have shared a list of foods necessary for it.
Vegetables and fruits
You can eat both fresh and frozen apples, berries, broccoli, Brussels sprouts, cauliflower, cucumbers, grapefruit, grapes, cabbage, cantaloupe, mushrooms, onions, oranges, parsnips, peaches, pears, bell peppers, spinach, squash, sweet potatoes, tomatoes, and turnips.
Seeds, Nuts and Legumes
At least three times a week, include in your diet almonds, cashews, hazelnuts, pistachios, walnuts, as well as barley, beans, brown rice, chickpeas, kidney beans, lentils, oats, peas, quinoa and fava beans, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds.
Dairy products
Among dairy products, you should choose cheese - mozzarella, feta and parmesan. They should be eaten twice a week. Greek yogurt is also suitable, as well as goat milk products. It is allowed to occasionally enjoy ice cream with a natural composition.
Meat, fish and seafood
It is recommended to eat meat in moderation, and it should be lean and low in saturated fats – beef, poultry, etc.
Don't neglect fish and seafood.
Healthy fats
Unsaturated fats can be found in olive oil, avocados, and salmon fish, while saturated fats can be found in butter, palm oil, and lard. Avocado oil and walnut oil are considered healthy.
And, of course, be sure to serve all kinds of herbs and spices to the table.
Earlier we talked about whether it is possible to work in the garden in hot weather.
