Heart Health
I worked on a series of videos about improving one’s heart health with my friend Barbara de Carvalho.
First, lowering cholesterol levels is possible by having these food groups in your diet that are high in soluble fibres.
You might have heard of ‘roughage’ (aka insoluble fibres), but have you heard of soluble fibres?
The intake of both fibre types is associated with decreased risk of heart disease, but soluble fibres in particular have been shown to help lower blood cholesterol. There are two reasons why:
Instead of being digested in our gut, soluble fibres form a gel-like substance that help delay/reduce cholesterol from being absorbed into our blood.
They can also get fermented by the bacteria in our large intestine to form short chain fatty acids (SCFA). And once these SCFA get absorbed into the body, they can help to decrease the synthesis of cholesterol our liver, hence leading to overall decreased blood cholesterol!
Be sure to watch the video to see the list of foods high in soluble fibres you can shop for at the supermarket.
Also, I share more about the nutrients you can look out for to improve your heart health, inclusive of some cooking tips as well!
Aside from monitoring blood pressure regularly, including these compounds in your diet can contribute to preventing and managing hypertension.
Antioxidants (e.g. lycopene, vitamin C, phenolic compounds) protect against oxidative stress and inflammation.
Dietary fibres help to improve cholesterol levels.
Potassium can aid in managing blood pressure.
Omega-3 fats reduce inflammation, lower blood triglycerides, and improve cholesterol levels.
Pro tip for lycopene: cooking lycopene-rich foods and adding a fat source like olive oil can help to boost it’s absorption, so go ahead and drizzle some olive oil onto your marinara sauce!
Pro tip for omega-3 fats: Oily fish like sardines, mackerel, salmon are great sources of it, and canned fish are good options too! So stock up on them and try to include 2 servings of oily fish into your diet weekly. Just make sure to read the nutrition information in the food label to be aware of the salt levels!