High cholesterol: Avocados, olive oil, pumpkin seeds or oily fish may help to lower levels

When it comes to a diet to lower cholesterol, unsaturated fats are key. In contrast to saturated fats, which increase the “bad” LDL cholesterol, unsaturated fat has a positive influence on the low and low density lipoprotein concentrations and helps to reduce the risk of heart attack.

Avocados

In a study published in the National Library of Health

The study states: “One serving of avocado contains 3.4 g of fiber (11% DV), 0.73 mg of pantothenic acid and vitamin K.

“Avocados have a low energy density of 1.6 kcal / g or 80 kcal / serving.

“One serving of avocado contains 5 g of monounsaturated fatty acids and 1 g of polyunsaturated fatty acids, with the predominant fatty acid being 4.53 g of oleic acid per serving.

“Avocados also contain numerous bioactive phytonutrients that can have health benefits.”

The study found that avocados can have a variety of health benefits, including lowering cholesterol.

READ MORE: High Cholesterol: Are Eggs the Main culprit when it comes to raising levels?

Extra virgin olive oil

In a study published in the US National Library of Medicine National Institutes of Health, dietary olive oil was analyzed in reducing low-density lipoproteins.

The study found: “Because olive oil is highly fortified in oleic acid, we tested the effect of olive oil supplementation (50 g / day) on the diet of 10 healthy male volunteers for their LDL and LDL oxidation levels over a two-week period.

“Even after a week on the olive oil diet, the susceptibility to in vitro oxidation of LDL was significantly reduced.

“We come to the conclusion that dietary supplementation with olive oil changes the LDL lipid composition and enriches the lipoprotein with oleic acid and sitosterol.”

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Pumpkin seeds

In a study published in the US National Library of Medicine

The present study aimed to investigate the effect of pumpkin seed supplementation on atherogenic diet-induced atherosclerosis, the study found.

It added, “Rats were divided into two main groups, normal control rats and atherogenic control rats, each group consisted of three subgroups, one supplemented with 2 percent arginine in the drinking water and the other supplemented with pumpkin seeds.

The supplementation lasted 37 days and it was found that atherogenic rats supplemented with pumpkin seeds showed significant decreases in their serum levels of total cholesterol and LDL.

“Our results suggest that pumpkin seed supplementation has a protective effect against atherogenic rats, and this protective effect has not been attributed to the high concentrations of arginine in pumpkin seeds.”

Oily fish

Oily fish like sardines, trout and crabs are rich in essential omega-3 fatty acids, which are essential for lowering cholesterol.

Blood Pressure UK added: “[These fishes] can help lower blood pressure, reduce the tendency to clot, regulate the heartbeat and lower triglyceride levels. “

Don’t overdo it, however, as consuming more than two servings of fatty fish a week can actually harm you.

Oily fish can contain small amounts of pollutants that can build up in the body, so it should be limited to twice a week.

“Our increasingly unhealthy lifestyles – bad eating habits with too much saturated fat, sedentary lifestyle, smoking, high alcohol consumption, and increasing waists due to slowed metabolism – mean that as the decades go by towards retirement, we are more likely to have unhealthy cholesterol levels,” said the nutritionist Helen Bond.

She continued, “In fact, according to the latest figures from the Health Survey for England, only a third (35 percent) of 25-34 year olds have total cholesterol above the generally accepted healthy goal of 5 mmol / L. compared with almost half (48 percent) of 35 to 44 year olds, 61 percent of 45 to 54 year olds and 65 percent of 55 to 64 year olds.

“Remember, all adults aged 40 to 74 living in England are entitled to a free NHS health check, which should be repeated every five years.”

source https://dailyhealthynews.ca/high-cholesterol-avocados-olive-oil-pumpkin-seeds-or-oily-fish-may-help-to-lower-levels/