To fight the risk of cholesterol and to prevent diseases and problems related to the heart which can also be serious, such as heart attack or stroke, following a healthy and targeted diet is essential.

Among the foods, there are some that more than others that are allies of the heart against cardiovascular diseases and risk factors such as high cholesterol and triglycerides. To suggest it is a study. There are 4 foods whose benefits on the cardiovascular system have been demonstrated by several proven and verified studies.

Specifically, recent research has suggested that foods containing soy proteins are particularly indicated for cardiovascular health. Plant-based diets are excellent for cardiovascular health, but a low-saturated vegetarian diet may not be the best thing to control cholesterol. On the contrary, it seems to be preferable to eat some foods in particular that reduce bad cholesterol. This was the cornerstone of an extensive  study, which presented a “portfolio” of four foods that had been shown to reduce the risk of cholesterol and  cardiac disease.

bright-cardiac-cardiologyThese foods are:

1) Peanuts

2) Vegetable proteins obtained from soy-based foods such as tofu, soy milk or other soya-based meat substitutes or from legumes such as beans, peas, chickpeas or lentils

3) Soluble fiber, such as oats, barley, psyllium, eggplant, apples, oranges, wild berries

4) Margarine enriched with plant sterols or “cholesterol-like” compounds that can be found in fruit, vegetables, nuts and cereals

The study showed that including these 4 foods in the weekly diet can decrease the risk of high cholesterol by 17%. In particular, the 4-food diet recommends a daily consumption of 42 grams of nuts, 20 grams of soluble fiber, 2 grams of plant sterols and 50 grams of vegetable protein. The amounts are based on a daily consumption of 2,000 calories.

Overall, the analysis found that incorporating the 4 foods in question into the diet reduces total cholesterol levels, as well as triglycerides and blood pressure. In fact, the 4-food diet has reduced bad cholesterol by 17% and the risk of developing coronary heart disease over a decade by 13%!