09/09/2022
Do you know what this 3 foods have in common?
Yes, correct apple 🍎, avocado 🥑 and pistachio nuts 🌰 are all high in fibers. And this foods helps is lowering cholesterol level and prevent cardiovascular disease.
Here’s how??!
Eating apple with skin will gives you so
much nutrients than peeling it, why… because it contains up to 332% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium, and up to 19% more potassium than a peeled apple.
Apple with the skin has also the richest sources of fiber. Roughly 15–20% of the pulp of this fruit is made of pectin. Pectin is a unique soluble fiber known as polysaccharide, which is a long chain of indigestible sugars.
Soluble fiber may help relieve constipation, lower cholesterol and triglyceride levels, improve blood sugars, and promote a healthy weight.
Unsaturated fats, the type found in avocados, are considered healthy types of fat. And avocados have no cholesterol whatsoever. Both polyunsaturated and monounsaturated fats can help lower blood cholesterol levels, making avocados a heart-healthy food.
Lowered cholesterol isn’t the only potential benefit of including avocados in your diet. Another study found that eating an avocado at lunch was associated with increased satiety in the hours following, in overweight adults. The researchers also suggested that avocados might play a positive role in reducing blood sugar levels. One half of a small avocado, which is the standard amount people eat, contains about 5.9 grams of carbohydrate and 4.6 grams of fiber.
In addition to good fats and cholesterol-lowering properties, avocados contain vitamin C for tissue growth and repair, vitamin K for blood health, folate for cell and tissue function, vitamin B-6 for immune function, fiber, and more. Avocados 🥑 is a healthy food you must have.
Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.
In addition to being high in antioxidants, pistachios may lower blood cholesterol and improve blood pressure, thus lowering your risk of heart disease.
Many studies on pistachios and blood lipids are conducted by replacing part of the calories in a diet with pistachios. Up to 67% of these studies have shown reductions in total and LDL (bad) cholesterol and increases in HDL (good) cholesterol.
According to researcher Sarah K Gebauer, Pistachio amounts of 1.5 ounces and 3 ounces -- one to two handfuls -- reduced risk for cardiovascular disease by significantly reducing LDL cholesterol levels and the higher dose significantly reduced lipoprotein ratios.
Let’s not wait, add this 3 foods to your daily meal and enjoy it’s superb benefits.
