Eating and food preparation for a healthy heart!

Eating and food preparation for a healthy heart!
Eating and food preparation for a healthy heart!

Heart UK recently found that one of the causes of high cholesterol can be an unhealthy lifestyle, they also said that by making significant changes to your diet, you should see a slight reduction in your cholesterol levels within as little as 3 or 4 weeks.

Of course, it also helps if you can prepare foods with ease, as there are so many daily living aids that can help make food preparation and everyday tasks in the kitchen easier.

The combination chopping board featured here, is a great helper for dicing, slicing and chopping in the kitchen helping to make it safer and easier for virtually any food preparation tasks.

Eating Oats 

A bowl of porridge or overnight oats for breakfast may well be the key to lower cholesterol levels. Why is this? Oats contain a rich form of soluble fibre called beta-glucan which helps to lower cholesterol levels.

It is recommended to consume 3g of beta glucan each day as part of a balanced diet. 

Better with Barley 

Barley is found in many cereals, whisky and some beers. Like oats, barley also has the benefit of lowering cholesterol levels. 

Why is barley so beneficial? Barley is also very rich in beta-glucan. Beta glucan lowers cholesterol by binding the excess cholesterol in the intestines preventing it from being absorbed. 

An apple a day… 

Apparently, an apple a day can keep the doctor away with it being yet another handy cholesterol buster! 

Why are apples so good for maintaining our general health? Apples are extremely low in saturated fat, like all fruits and vegetables, therefore eating them helps to keep saturated fat intake low. 

Apples are also rich in the soluble fibre pectin, which forms a gel with water, this then binds to excess cholesterol, preventing it from being absorbed in the body. 

Beans means health!

Beans, peas and lentils are all a beneficial source of cholesterol-lowering fibres. 

Why do beans contribute so much to a healthy dieat? Beans and other legumes are extremely high in both soluble and insoluble fibres. The soluble fibres bind to excess cholesterol when in the body and in turn lower cholesterol levels. 

Nutty about nuts… 

A handful of nuts to snack on each day has many health benefits, including lowering cholesterol levels. 

Why do nuts help to reduce cholesterol levels? All nuts contain a rich amount of soluble fibre, vegetable protein, vitamin E, magnesium, potassium, monounsaturated fats, natural plant sterols and many beneficial plant nutrients. It is recommended to have 30-35g of nuts each day. 

Have an Avocado! 

Introducing avocados into your diet is an easy way to reduce your cholesterol levels. 

Why do avocados have a positive effect on cholesterol reduction in the human body? Avocados are packed with monounsaturated fats and natural plant sterols which are proven to lower cholesterol levels. 

Using more Rapeseed oil 

Switching your cooking oil to rapeseed oil could be a simple solution to lowering cholesterol levels. 

Why is rapeseed oil a good oil to use for cooking and reducing cholesterol levels? Rapeseed oil contains healthy omega-3 fatty acids and less saturated fat in comparison to many other oils which have high amounts of saturated fat that can increase the amount of cholesterol in the blood. 

By replacing these oils with monounsaturated alternatives such as rapeseed oil, it can cholesterol levels. 

Pick Plant Sterols & Stanols 

Plant sterols and stanols are found naturally in seeds, nuts, whole grains, vegetable oils, fruits and vegetables. Having a balanced diet containing these natural foods can also lower high cholesterol. 

Why do plant sterols make for a healthier lifestyle choice? Plant sterols and stanols lower cholesterol levels by blocking cholesterol absorption in the body. It is recommended to have a minimum of 1.5-2.4g plant sterols and stanols each day to reduce cholesterol.

If you’d like to see our full range of daily living aids to help you in the kitchen, take a look at the full category page here for some great ideas. 

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