Berries, apples, walnuts, lentils, and oats are high in fiber and fat to maintain beneficial bacteria in the intestines and protect the heart.
Almond
Almonds provide healthy mono- and polyunsaturated fats. This fiber-rich dish also helps keep the digestive system healthy. The Dietary Guidelines for Americans recommend that adults eat 22-34 grams of fiber per day, depending on age and gender.
Apple
Apples contain pectin fiber which contributes to maintaining a healthy digestive system and balancing blood cholesterol levels. Pectin fiber is a food source for beneficial bacteria in the intestines. Good gut health helps reduce bad cholesterol.
Avocado
Avocados are rich in monounsaturated fats that are good for the heart and reduce bad cholesterol. This fruit also contains a lot of fiber to promote effective bowel movements. Potassium in avocados contributes to regulating blood pressure.
Avocado is rich in calories, which helps you feel full longer, limit snacking on non-nutritious foods, and control weight. This dish is also rich in healthy fats and antioxidants such as vitamins E and C, which moisturize the skin, increase elasticity, and fight the harmful effects of free radicals.
Berries
Berries are also rich in fiber which promotes healthy gut microflora. You can enjoy berries alone or combine them with yogurt and oatmeal.
Lentils
Replacing animal protein sources with plant proteins like lentils also has health benefits. The dish adds more fiber to the body, less saturated fat, and is good for the heart and intestines. The fiber in these beans acts as a prebiotic – a food source that nourishes beneficial bacteria in the intestines. People who eat lentils regularly also have the effect of reducing inflammation and helping regulate blood sugar levels.
Walnut
Walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that contributes to reducing bad cholesterol levels. This dish also provides fiber, supports the growth of beneficial intestinal bacteria, and prevents inflammation in the intestines.
These seeds are rich in polyphenol plant compounds – antioxidants that neutralize harmful free radicals and reduce oxidative stress. They promote heart function and fight inflammation, the main cause of many chronic diseases such as cardiovascular disease.
Oats
Oats are rich in soluble fiber beta-glucan, which helps lower cholesterol and support heart health. Not many foods contain beta-glucan. Therefore, oats are a suitable choice for people with high cholesterol levels. Beta-glucan is also good for the intestines, nourishing beneficial bacteria.