Simple Food Supplements to Reduce Risk of Heart Disease – High in Unsaturated Fats
Cardiovascular disease is one of the biggest deaths in the UK. About a quarter of all deaths in the region each year are due to diseases of the heart and circulatory system. One of the main causes of these conditions is high cholesterol levels, especially when the arteries narrow due to fatty substances in the blood.
Diet is widely known to be one of the major contributing factors to high cholesterol levels.
In particular, saturated fats should be avoided.
Jrny health and wellness co-founder Jamal Ramsay spoke to Express.co.uk to explain more.
He said: “The risk of cardiovascular disease may be increased by eating foods high in saturated fat, which contain low-density lipoprotein cholesterol, also known as our ‘bad’ cholesterol.
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“You’ll find it in foods like fried foods, full-fat dairy, takeaways, processed foods, cookies, cakes, and chocolate.
“These foods, when broken down, leave fatty deposits in the blood vessels, which can lead to heart disease.
“Conversely, foods high in unsaturated fats may reduce the risk of heart disease because they are made up of high-density (good) cholesterol, which helps remove fatty deposits from blood vessels and return them to the liver. undergo metabolism and elimination.
“These foods include avocados, nuts and seeds, oily fish, and some oils like olive oil and canola oil.”
He suggested some easy ways to include more unsaturated fats in your diet.
- Adding nuts to porridge or cereal
- Adding avocado to some salads
- Adding sardines or anchovies to salads/dishes
- Cook with olive oil instead of vegetable oil.
Mr Ramsay added: “In order to lower saturated fat levels, exercise can play a big role.
“Exercise has been shown to increase the amount of high-density lipoprotein in the body, which helps reduce the risk of heart disease.”
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Other unsaturated fats include:
- Walnut and corn oil
- Spreads based on oils from vegetables, nuts and seeds
- Herring, sardines, mackerel, salmon and trout.
Saturated fats—and therefore fats to avoid—include:
- Dairy products such as cream, cheese, whole milk and yogurt
- Butter and other hard fats such as ghee, lard and hard margarine.
- Fatty and processed meats such as sausages and bacon
- Coconut and palm oil.
High-density lipoproteins (“good” cholesterol) lower cholesterol levels by absorbing it and returning it back to the liver.
It is then removed from the body by the liver.
Low-density lipoprotein (“bad” cholesterol) is what can build up on the walls of your blood vessels, and over time, this leads to narrowing of the inside of the vessels.
A healthy level of total cholesterol in the blood is five millimoles per liter (mmol/L) or less.
Specifically, a healthy high-density lipoprotein (“good” cholesterol) level is one or more mmol/L, and you should have four or less mmol/L low-density lipoprotein (“bad” cholesterol).
Other causes of high cholesterol include:
- Lack of Exercise
- Alcohol consumption
- Family history.
Ask your GP or pharmacy to get your cholesterol tested if you haven’t had one before, are over 40, are overweight or have high cholesterol, or have family members with heart problems.
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