Add soluble fiber
Foods such as oats, barley, beans, lentils, Brussels sprouts, broccoli and apples are rich sources of soluble fiber. This type of fiber has the ability to bind to cholesterol in the digestive tract and support their elimination from the body.
If you are not used to a high-fiber diet, you should gradually increase your fiber intake, about 5 grams per day, to limit digestive problems.
Prioritize foods rich in omega-3
Replace meats high in saturated fat with omega-3-rich protein sources such as salmon and tuna, which help reduce triglycerides in the blood and support cardiovascular health. Processing should be done by grilling or light pan-frying to maintain the nutritional value of the food.
Choose unsaturated fats
Pure olive oil, avocado and nuts provide monounsaturated and polyunsaturated fats, which help reduce LDL cholesterol (bad cholesterol), while supporting the increase of HDL cholesterol (good cholesterol). In addition, sesame oil, avocado oil, canola oil and peanut oil are also beneficial choices for cardiovascular health when used in moderation.
Control added sugar levels
Consuming too much sugar can contribute to increased blood cholesterol. Additional sugar often appears in many processed foods such as sugary drinks, sauces, spices and packaged foods.
Therefore, reading the nutrition label carefully and limiting products containing a lot of sugar is an important step to protect cardiovascular health.
Increase vegetables in each meal
According to recommendations, about 75% of the diet should be colorful vegetables, beans and whole grains, while the remaining 25% is for quality protein sources. This meal-building method not only helps control cholesterol but also provides many vitamins, minerals and antioxidants that are beneficial for the body.
Pay attention to processing methods
Cooking also significantly affects cardiovascular health. Methods such as grilling, roasting, roasting, or light stir-frying are often more suitable than deep frying.
You can add a small amount of pure olive oil to cooked vegetables or cereals to enhance the flavor, and at the same time, supplement with good fats and antioxidants that are beneficial for the cardiovascular system.
