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😉 Greetings to regular and new readers! In the article “Foods Against Cholesterol: Simple Tips and Videos” for a top of seven delicious foods that lower blood cholesterol levels. Supplement to the article – an interesting video on our topic.
The formation of plaque on the walls of the arteries, an increasing risk of heart attack and stroke – high cholesterol levels provoke serious consequences. There are many reasons why the number of “bad” connections is growing. This is heredity, obesity, physical inactivity, as well as the abuse of food with saturated fats.
Therefore, in order to normalize cholesterol levels, you must first of all revise the diet: limit the amount of provoking foods and include those that neutralize it.
Do not forget about exercise and daily walks, do not concentrate your attention only on food. Movement is life. If possible, visit the pool, do yoga, aerobics or fitness.
What foods lower blood cholesterol
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All members of this family are rich in fiber. Plant fiber binds cholesterol and promotes its excretion from the body. As practice shows, just half a cup of cooked beans reduces its level by 8%! While all legumes do an excellent job, there are also leaders among them: pinto beans and chickpeas.
Apples
Fruit is a recognized source of soluble fiber, especially pectin. Doctors say that one apple a day is enough (preferably two) to reduce harmful substances in the body.
The effect is achieved due to the antioxidant properties of polyphenols, which are abundant in the peel. They destroy the union of cholesterol and free radicals, which means they prevent the formation of plaques and blood clots in blood vessels.
Nuts and seeds
Any nuts (preferably almonds and walnuts) and seeds are rich in protein, heart-healthy mono- and polyunsaturated fats, vitamins, minerals and fiber. A daily serving of foods will get rid of the harmful compound without affecting the good cholesterol.
One “but”: having started clicking, it is very difficult to stop. You will have to show remarkable willpower so as not to gain extra calories. Do not get carried away, know when to stop!
Oatmeal and bran
They contain beta-glucan, a fiber that helps fight harmful compounds. Studies have shown that just 3 grams of fiber (equivalent to 1/4 cup bran or 1,5 cups of cooked oatmeal) reduces it by an average of 7%.
Moreover, you can add a useful product to cereals, cocktails, baked goods. Polyphenolic compounds, in particular avenanthramides, have been shown to prevent inflammation and adhesion of blood cells to the walls of arteries.
Green tea
All types of tea are enemies of cholesterol, but green does it best. It contains the powerful antioxidant epigallocatechin gallate (EGCG), which makes it more effective. Unlike other teas, green tea leaves are steamed and therefore less oxidized.
Restraint should be exercised when drinking green tea so as not to receive a high dose of caffeine. And of course, you should not drink tea in bags, but in loose tea, it contains more antioxidants. It is useful to add ginger to tea.
Red grapefruit
It is enough to eat grapefruit a day for a month to drop cholesterol by 20%. It contains a lot of liminoids and lycopene, as well as pectin, which reduce the formation of a harmful compound.
But we must remember that the fetus enhances the effect of certain cardiac drugs. Therefore, before including grapefruit in the diet, you should consult your doctor.
Red wine
The drink contains a substance called Reveratrol, which counteracts cholesterol. Its anti-inflammatory and antioxidant properties prevent coronary heart disease.
A glass of wine before a meal will prevent vasoconstriction that occurs due to fatty foods, which means it will protect you from atherosclerosis and heart attack. If you don’t like alcohol, replace it with red, black or purple grapes, cranberries, blueberries, peanut butter – these products also contain revratrol.
One of the reasons for high cholesterol levels is the lack of foods in the diet that can keep it in check. Therefore, they must be consumed in order to avoid dangerous consequences.
Video
Read more in this video on the topic: Cholesterol foods
Friends, share your personal experience, which cholesterol products helped you more. 🙂 Always be healthy! Share this information with other people, subscribe to the newsletter for new articles!