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No gimmicks – just healthy, tasty and affordable food.
Cholesterol has traditionally been blamed for many human ills: too high levels of this substance in the blood actually increase the risk of developing cardiovascular diseases. But most of all people on the planet die from these diseases. It is also not necessary to demonize cholesterol, in certain quantities the body needs it for normal functioning. But if its level is still increased and this is proven by appropriate analyzes, then it is better to take on yourself. Here are 13 foods to help lower blood cholesterol.
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Peas, lentils, beans, beans – they are all high in protein, fiber and minerals. Just 100 grams of legumes a day lowers cholesterol levels by about six points when consumed regularly. They can even replace meat, which means that the source of cholesterol in the diet will be less. As a side effect, legumes can help you lose weight.
Avocado
A fatty product that, oddly enough, also helps to lose weight. Avocados are high in monounsaturated fat and fiber, substances that naturally help lower bad cholesterol. But it is also impossible to sort out with this fruit, half a day is enough.
Walnuts and almonds
On the one hand, nuts help promote heart health due to their content of omega-3 fatty acids, potassium and magnesium. On the other hand, they are rich in L-arginine, an amino acid that helps the body regulate blood pressure. And the third component is phytosterols, compounds that block the absorption of cholesterol in the intestines. The norm per day is 30 g, that is, 6-7 nuts.
Oily fish
Salmon, mackerel, even herring – thanks to the same omega-3 fatty acids in the composition, fish strengthens heart health, increases “good” cholesterol and lowers “bad” cholesterol, at the same time reducing the risk of developing inflammatory processes in the body, strokes and heart attacks. It is important to properly prepare the fish: bake, stew or steam. Fried fish turns from a useful product into a harmful one, increasing the risk of cardiovascular diseases.
Whole grains
Especially oatmeal and barley – these cereals, when consumed regularly, reduce the risk of cardiovascular disease by 20 percent. Whole grains retain a maximum of beta-glucan soluble fiber, vitamins, minerals and phytonutrients, thereby supporting the health of the heart and blood vessels, and removing “bad” cholesterol.
Fruits and berries
They are also rich in soluble fiber, which is most effective in lowering bad cholesterol. In particular, it is pectin, which is abundant in apples, citrus fruits, grapes and strawberries. In addition, fruits and berries are rich in antioxidants, bioactive compounds that help prevent heart disease and other chronic diseases.
Dark chocolate and cocoa
Sounds too good to be true? But that’s the way it is! True, chocolate should not be dairy, but bitter, and cocoa should be sugar-free and low-fat milk. These foods, when consumed in moderation and on a regular basis, effectively reduce the level of “bad” cholesterol due to the flavonoids in the composition.
Garlic
The bioflavonoids in garlic make it not just a fragrant vegetable, but a real medicine. In particular, we are talking about allicin, a powerful antioxidant – thanks to it, garlic has the ability to lower blood pressure and total cholesterol levels. True, it is difficult to eat so much garlic that the effect is pronounced, so various additives based on it are used.
Soya beans
Soy products have been shown to be effective in lowering total cholesterol levels, according to recent studies. But it is also impossible to sort out with tofu and bean curd: phytoestrogens in the composition can affect the natural hormonal background of the body.
Vegetables
How without them! Fiber, antioxidants, total absence of fats are exactly what makes them as beneficial to health as possible. In particular, it is advised to eat more eggplants, carrots, even potatoes: they have a lot of pectin and soluble fiber. But remember the method of preparation: vegetables are good stewed, baked and fresh, not fried.
Tea
Both green, black, and white tea have many beneficial properties. Their main beneficial constituents are catechins and quercetin. The first helps to regulate blood pressure and suppresses the absorption of cholesterol, prevents blood clots. The second improves the function of the blood vessels.
Leafy greens
Cabbage and spinach – nothing supernatural. They contain carotenoids, antioxidants that help reduce the risk of heart disease. In addition, greens help start the processes in the body, due to which cholesterol levels are reduced.
Olive oil
Of course, unrefined. Its benefits were proven in a study in which elderly people at risk for cardiovascular diseases received 60 ml of olive oil per day every day. Five years later, it was concluded that those who regularly ate olive oil had a 30 percent lower risk of heart attacks and strokes than those who did not. The whole thing turned out to be in fatty acids and polyphenols, which olive oil contains in excess – they help to lower “bad” cholesterol and reduce inflammation in the body.