Consumption of fatty fishes like tuna, sardines, trout, and salmon more than three to four times a week reduces the risk of high blood pressure and heart disease as it contains high omega 3 fatty acid contents. Omega 3 fatty acid helps to reduce ventricular arrhythmias, blood pressure, atherosclerosis and atherosclerotic plaques.
2. Omega-3 enriched foods:
It is important to consume milk, eggs, and bread that are enriched with omega-3 as they reduce cholesterol levels by one third.
3. Whole & Unprocessed grains:
Whole and unprocessed grains and cereals such as whole wheat bread, high-bran cereals, and crackers are rich in dietary fiber, minerals, and vitamin B and low in cholesterol and fat. High soluble fiber content foods such as oat bran activate lower blood cholesterol levels.
4. Olive oil & olive products:
Olive oil contains vitamin E and monounsaturated fatty acids which increase high-density lipoprotein cholesterol and lower low-density lipoprotein cholesterol. Consuming margarine rich in olive oil or having 1-2 tablespoons of olive oil contain benefits of high monounsaturated fatty acid content
Legumes are naturally low in fat and high dietary fiber content which are rich in phytonutrients, vitamin B, and minerals. They not only protect the heart but also lowers cholesterol. Consuming legumes 3-4 times in a week is very beneficial.
6. Garlic & Onion:
Foods that contain high garlic content protect the heart and lower cholesterol levels.
Spring onions and garlic are beneficial as there is zero percent cholesterol.
7. Venison & Ostrich:
Consumption of venison and ostrich meat in moderation have very low cholesterol and saturated fat thus ensuring the protection of heart.
8. Fat-free yogurt & dairy products:
Dairy products have a high level of calcium which is essential for the healthy functioning of the heart and other parts of the human body thus preventing from osteoporosis.
Regular consumption of cottage cheese, yogurt, and fat-free milk are essential.
9. Polyunsaturated margarine:
Margarine is high in polyunsaturated fatty acid content which contributes to a healthier heart and helps in reducing LDL levels.
10. Antioxidant-rich fruits and vegetables:
Fruits and vegetables that are rich n beta-carotene and vitamin C helps in protecting the heart and lowering cholesterol.
Citrus fruits and dark green vegetables consumed in five portions throughout the day are beneficial for the overall well-being of the human body.