Regarding saturated and trans fats, Varfolomeev recalled that eating too much “is a recipe for high levels of” bad “cholesterol, writes MedikForum. In this regard, the doctor recommends reducing the consumption of fatty meats, fatty dairy products, fried foods and pastries prepared.
“By limiting the intake of saturated and trans fats, people can potentially lower their LDL (“bad”) cholesterol levels by approximately 5-10%,” the cardiologist explained.
Consuming more soluble fiber also works to lower “bad” cholesterol. Its sources are fruits like apples, oranges, and berries and vegetables like broccoli, carrots, Brussels sprouts, legumes, whole grains, and nuts. Consuming enough soluble fiber can also lead to a reduction in LDL cholesterol by the same 5-10%, says the expert.
One or two servings a week of oily fish such as salmon, mackerel, sardines or tuna should also be beneficial. Omega-3 fatty acids, hidden in oily fish, nuts and seeds, help lower triglycerides and reduce the risk of heart disease, says Varfolomeev.
However, the doctor clarified that the degree to which these dietary changes can reduce high cholesterol levels can vary.
Earlier, the toxicologist Mikhail Kutushov explained what needs to be changed in the diet so that the blood does not thicken.
