2 main rules to keep your heart healthy and lower your cholesterol

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Eating better foods to improve your overall health and reduce your risk of age-related diseases can sometimes seem like a minefield. However, when it comes to eating for longevity, there are two important rules to follow in order to reduce many diseases and increase life expectancy.

Eat more fiber

< p>According to a meta-analysis, people who consumed the most fiber were 19 percent less likely to die over a study period of up to ten years than people who consumed the least amount of fiber.

Scientists analyzed 17 studies involving more than 980,000 participants and found that for every 10 grams of fiber consumed, there was a 10 percent reduction. Fiber has also been found to help regulate cholesterol, lower blood pressure, and control weight.

Fiber is a carbohydrate found in plant foods: beans, fruits, grains, nuts, and vegetables.

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Avoid added sugar

Diets high in sugar have negative health effects independent of obesity. The researchers found that fruit flies fed a sugar diet had a reduced survival rate and were more prone to premature death.

Reducing sugar in the diet can slow aging, preventing metabolic disease and improving overall health.

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According to the American Heart Association, excessive sugar consumption is linked to several health conditions:

• Obesity and metabolic syndrome
• Heart disease< /li>
• Type 2 diabetes
• High blood pressure
• High cholesterol
• Chronic inflammation
• Non-alcoholic fatty liver disease< /li>