Antioxidants are compounds that prevent damage to the genetic material of cells. They can help prevent changes in the heart and blood vessels that can contribute to heart disease,
Walnuts are especially rich in antioxidants and are frequently touted as a heart-healthy food. The antioxidants found in walnuts include plant-based compounds known as polyphenols.
A 2018 study found that consuming walnuts regularly lowered both total cholesterol and apoB levels. Although walnuts contain 65% fat by weight, a walnut-rich diet is not seen to increase body weight or contribute to obesity.
Kefir made from fermented milk is rich in probiotics. Probiotics are foods or supplements that contain live microorganisms that help maintain the “good” bacteria in the body. In addition to aiding with digestion, probiotics also create acids that counter the production of cholesterol.
A 2017 study published in the Journal of Clinical Lipidology reported that females with overweight or obesity had significant drops in their LDL and total cholesterol after drinking a daily low-fat kefir drink for eight weeks.
Kefir drinks are often sweetened, so opt for unsweetened brands to avoid increasing your blood sugar levels.