Adding simple, affordable foods to the diet can help maintain healthy cholesterol levels and support heart health, alongside following a balanced lifestyle.
اضافة اعلان
The body needs cholesterol to perform essential functions, but elevated cholesterol levels can increase the risk of heart disease and stroke. While factors such as age and genetics cannot be controlled, dietary choices can help improve cholesterol levels.
Nutrition expert Lucy Kershaw identified five affordable foods that can easily be incorporated into a healthy diet:
Chickpeas and legumes
Chickpeas, beans and lentils provide an inexpensive source of protein and can be used to replace some meat in meals, particularly because certain red and processed meats contain high levels of saturated fat.
Avocados
Avocados contain unsaturated fats and fiber and can be a suitable alternative to some foods high in saturated fat. They can be added to salads or served on toast.
Oats and barley
Both contain soluble fiber, including beta-glucan, which can help lower cholesterol levels. Unsweetened oats, such as whole rolled oats, are preferable to products containing added sugar and salt.
Sardines and oily fish
Oily fish such as sardines and mackerel contain omega-3 fatty acids, which support heart health. They can be eaten fresh, frozen or canned. Experts generally recommend eating two portions of fish per week, including one portion of oily fish.
Berries
Berries such as strawberries and blueberries provide fiber and are low in saturated fat. They can be eaten with yogurt or oats, while frozen berries are an affordable option that is easy to store.
Kershaw recommends consulting a doctor or healthcare professional before making major dietary changes, particularly for people who have high cholesterol.
The Mirror
