Diet plays a pivotal role in maintaining heart health and regulating blood cholesterol levels. Our daily food choices can make a significant difference between healthy balance and harmful elevation.
اضافة اعلان
While certain foods help reduce "bad" cholesterol and enhance arterial health, others can increase it, raising the risk of heart disease. Hence, the importance of adopting a balanced dietary pattern rich in fiber and healthy fats to protect the heart and support its long-term functions.
In this context, Dr. Joanna Contreras, a cardiologist at Mount Sinai Fuster Heart Hospital in New York, explains to Verywell Health how dietary choices are a decisive factor in controlling cholesterol levels and supporting cardiovascular wellness.
Understanding Cholesterol
Dr. Contreras explains that cholesterol is a waxy substance found in all body cells. However, elevated levels—specifically Low-Density Lipoprotein (LDL), or "bad" cholesterol—increase the risk of coronary artery disease and heart attacks, making its management essential.
She noted that diet directly influences these levels. Foods high in saturated fats and trans fats contribute to raising LDL, whereas healthy fats and fiber-rich foods help lower it. Furthermore, while the liver is responsible for producing cholesterol, the quality of food affects production quantity and the efficiency of its removal from the bloodstream. Excessive consumption of refined carbohydrates and added sugars can lower "good" cholesterol (HDL) and raise triglycerides.
Recommended Foods for Heart Health
To reduce cholesterol levels, Dr. Contreras advises a high-fiber diet including:
Grains & Legumes: Oats, barley, beans, and lentils.
Fruits & Vegetables: Specifically apples and berries.
Healthy Fats: Olive oil, avocado, and nuts.
Fatty Fish: Salmon, sardines, and mackerel (rich in Omega-3).
Plant-Based Proteins: Tofu and legumes.
Whole Grains: Brown rice, quinoa, and whole wheat.
Plant Sterols: Found in seeds, nuts, and certain fortified products.
Foods to Limit or Avoid
Conversely, she emphasized limiting foods that spike cholesterol, such as:
High-Fat Meats: Fatty red meats and processed meats (sausages, deli meats).
Full-Fat Dairy: Butter and whole-milk products.
Trans Fats: Fried foods, commercial baked goods, and processed snacks.
Ultra-Processed Foods: Potato chips, fast food, and sugary drinks.
Refined Carbs: White bread, pastries, and added sugars.
A Holistic Lifestyle Approach
In conclusion, Dr. Contreras stressed that dietary improvements must be integrated into a healthy lifestyle, which includes:
Physical Activity: At least 150 minutes per week of moderate activity.
Weight Management: Maintaining a healthy BMI.
Habit Control: Quitting smoking and reducing alcohol consumption.
Mental & Physical Rest: Getting adequate sleep and managing stress.
