Wondering how to keep your heart healthy while still enjoying delicious foods? You’re in the right place! We’ve got some great tips on maintaining heart health with low-cholesterol foods. Eating foods low in cholesterol not only supports heart health but also tastes fantastic and keeps you energised. Let’s explore some tasty options to keep your heart happy and healthy!
1. Fruits and Vegetables
These are not only low in cholesterol but also rich in fibre, vitamins, minerals, and antioxidants. Fibre works by attaching to cholesterol in your gut and promoting its removal. Additionally, the vitamins, minerals, and antioxidants support overall heart health by reducing inflammation and protecting against oxidative stress.
2. Whole Grains
Whole grains like oats, brown rice, quinoa, barley, and whole wheat contain the entire grain kernel, including the bran, germ, and endosperm. This means they’re high in fibre, which helps lower LDL cholesterol levels and reduce the risk of heart disease. They also provide essential nutrients like B vitamins, magnesium, and iron, which support heart health.
3. Legumes
Beans, lentils, and peas are excellent sources of plant-based protein, fibre, and various nutrients. The soluble fibre in legumes helps lower LDL cholesterol levels, while the protein and other nutrients contribute to overall heart health. Including legumes in your diet can also promote satiety and help with weight management.
4. Nuts and Seeds
Nuts and seeds are rich in heart-healthy fats, including monounsaturated and polyunsaturated fats. They also provide protein, fibre, vitamins, minerals, and antioxidants. Consuming nuts and seeds as part of a balanced diet has been associated with improved cholesterol levels, reduced inflammation, and a lower risk of heart disease.
5. Fatty Fish
Fatty fish like salmon, mackerel, trout, sardines, and herring are high in omega-3 fatty acids, particularly EPA and DHA. These omega-3 fatty acids have anti-inflammatory properties and can help lower triglyceride levels, reduce the risk of blood clots, and improve overall heart health.
6. Plant-Based Oils
Plant-based oils like olive oil, avocado oil, and canola oil are rich in monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol levels when used in place of saturated fats. These oils are also rich in antioxidants and other positive compounds that benefit heart health.
7. Low-Fat or Non-Fat Dairy
Low-fat or non-fat dairy products provide essential nutrients like calcium and vitamin D without the added saturated fat found in full-fat dairy products. Choosing these options can help reduce overall saturated fat intake and support heart health.
8. Herbs and Spices
Herbs and spices are flavourful additions to meals that can enhance taste without adding extra cholesterol or unhealthy fats. Many herbs and spices also have antioxidant and anti-inflammatory properties that support heart health.
9. Eggs (in Moderation)
Eggs contain dietary cholesterol but can still be part of a heart-healthy diet if eaten in moderation. The cholesterol in eggs may have less of an impact on blood cholesterol levels than previously thought, especially when eaten as part of a balanced diet that includes other low-cholesterol foods.
10. Lean Proteins
Lean protein sources such as skinless poultry, lean meats, and plant-based proteins like tofu and tempe have less cholesterol and saturated fat compared to fatty meats and processed options. Including these in your diet can lower your cholesterol levels and enhance heart health.
