According to the Centers for Disease Control and Prevention, one in 10 U.S. adults, or 25 million people, have high cholesterol, which is defined as having a total cholesterol number above 240 mg/DL. Most people have no idea that their cholesterol is too high, which is dangerous because high cholesterol significantly increases the risk of heart disease.Especially if heart disease runs in your family, it’s important to know what your cholesterol numbers are, which can be assessed through a simple blood test. “What’s most important to know is that ideal LDL cholesterol levels depend on your personal risk for heart disease, not just what’s considered ’normal,’” says Robert Todd Hurst, MD, FACC, FASE, a preventive cardiologist and longevity expert. Dr. Hurst explains that while diet can help maintain ideal cholesterol levels, most people’s LDL cholesterol is driven by genetics. “That means lifestyle matters, but it may not be enough on its own,” he says. This is why it’s important to know what your cholesterol levels are and to talk with a cardiologist about the best way to manage them if they are too high."That said, diet can be a powerful tool for heart health, so we asked cardiologists what three foods they recommend eating more of to lower cholesterol. Here's what they had to say.
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When it comes to diet and managing cholesterol, Dr. Ehimare Akhabue, MD, FAHA, an assistant professor in the Department of Cardiology at Hofstra University’s Zucker School of Medicine and a cardiologist with Northwell Health, says that what’s most important is limiting saturated fats (found in red meat, fried foods and certain dairy products) and trans fats (found in many processed foods).
[People] should also be aware of other dietary habits which can raise the LDL cholesterol, such as drinking alcohol in excess and consuming products with a lot of added sugars,” Dr. Akhabue says.
Related: High Cholesterol Isn't Always Cause for Alarm—Here's Why, According to Cardiologists
While knowing what foods negatively impact cholesterol is helpful, it’s just as important to know what foods support healthy cholesterol levels. With that in mind, here are three foods the cardiologists recommend eating regularly.
If you start the day with a bowl of oatmeal, you already have one great, heart-healthy habit in place. Both doctors say that oats are a beneficial food for cholesterol because they’re high in fiber. Scientific research shows that fiber lowers LDL cholesterol because soluble fiber forms a gel in the small intestine, which prevents reabsorption and removes cholesterol from circulation. Soluble fiber is digested slowly, which keeps blood sugar levels from spiking, another benefit.Related: Eating More of This Fruit May Be the Easiest Way to Lower Cholesterol
2. Nuts
Now that you have a good cholesterol-lowering breakfast idea, what about snack time? Both cardiologists say that a handful of unsalted nuts is a great heart-healthy snack. Dr. Hurst says that almonds and walnuts are especially beneficial for cholesterol. These nuts are high in monounsaturated and polyunsaturated fats. Scientific research shows that snacking on almonds can help lower LDL cholesterol numbers and improve HDL cholesterol numbers. The same is true for walnuts.Related: 'After a Period of High Cholesterol, I Lowered It by 66 mg/dL in 2 Months—Here's What I Did'
3. Beans
When it comes to protein, Dr. Akhabue recommends prioritizing beans. Like oats, beans are high in heart-healthy fiber, unlike animal proteins. One scientific study found that people who ate a cup of beans every day for a month saw a reduction in LDL cholesterol. If you stick to a heart-healthy diet—including eating oats, nuts and beans regularly—when can you expect to see a noticeable difference in your cholesterol levels? Both doctors say it takes about three months, which is pretty quick considering how vital these numbers are.
“In the cases where people need medication to help lower their LDL cholesterol, the LDL cholesterol can be significantly reduced within a few weeks,” Dr. Akhabue says.
It’s encouraging to know just how quickly high cholesterol levels can be turned around. If you don’t know what your cholesterol numbers are or you want help bringing them to a healthier place, schedule an appointment with a cardiologist today. It just may be the most important step for your health you make.
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Robert Todd Hurst, MD, FACC, FASE, preventive cardiologist and longevity expertDr. Ehimare Akhabue, MD, FAHA, assistant professor in the Department of Cardiology at Hofstra University’s Zucker School of Medicine and a cardiologist with Northwell HealthHence then, the article about cardiologists are begging you to buy these 3 cholesterol slashing foods every week was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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