16 best foods to Help Lower Cholesterol
Traditionally, some people say that cholesterol is bad for health. Cholesterol contains: low-density lipoprotein (low-density lipoprotein), bad cholesterol and high-density lipoprotein (high-density lipoprotein). Low-density lipoprotein is good for our health. We must properly control cholesterol levels. Let’s talk about important foods that can lower cholesterol levels in our body.
Sometimes you may not realize that you are eating a high-cholesterol diet. By changing your eating habits, you can effectively lower your cholesterol levels.
Lower cholesterol You can eat foods that lower cholesterol or avoid foods that increase cholesterol. In order to lower cholesterol, different foods have different effects.
Some foods release soluble fiber. It binds cholesterol and its precursors in the digestive system and is excreted from the body before entering the blood.
However, some foods produce polyunsaturated fats, which directly reduce low-density lipoproteins, thereby preventing the body’s absorption of cholesterol. In addition, some foods contain plant sterols and stanols. Prevent the body from absorbing cholesterol.
There are some good foods that can help lower cholesterol levels
1. Oats
If you want to lower cholesterol quickly. Let’s start eating oats. Oats help lower cholesterol by producing a soluble fiber called beta-glucan, which can absorb low-density lipoprotein. A bowl of oatmeal can produce 1 to 2 grams of soluble fiber. Adding bananas or strawberries to oatmeal can help lower cholesterol. Oatmeal You can increase the content of soluble fiber. Recent studies have found that humans need 20 to 35 grams of fiber every day, of which at least 10 to 15 grams must be soluble fiber.
2. Barley and other whole grains
Same as oats and oat bran. Barley also contains soluble β-galcan fiber, which helps lower cholesterol. Whole grains and barley can also reduce the risk of heart disease.
3. Beans
Legumes are rich in soluble fiber. You can try white beans and red beans with lentils, chickpeas, lentils, etc., because they take longer to digest. Nuts are a popular diet food.
4. Eggplant and okra
The best cholesterol-lowering food. It is a good source of soluble fiber.. These two low-calorie vegetables are also used in weight loss programs because they are low in calories.
5. Apples, grapes, strawberries, citrus fruits
Apples, grapefruits, strawberries, citrus fruits, such as oranges, lemons, limes, tango, hands, cider, clementine, grapefruit, oranges, etc. The pectin content in fruit is very high. It is a soluble fiber that can reduce low-density lipoprotein.
6. Fiber supplements
Fiber supplements are one of the best ways to obtain soluble fiber. Two teaspoons of plantain per day can provide 4 grams of soluble fiber. Psyllium can be found in Metamucil and muscle-enhancing laxatives. But before considering it, you should consult your doctor.
7. Nuts
Researchers have found that nuts such as almonds, walnuts and peanuts help lower cholesterol levels. Therefore, nuts are good for heart disease. Studies have shown that eating 30 to 35 grams (a handful) of nuts per day can reduce cholesterol by an average of 5%.
8. Vegetable oil
This is another miraculous food that lowers cholesterol. Use vegetable oils such as rapeseed oil, sunflower, safflower, soybean oil, olive oil, etc. instead of butter, butter or lard.
9. Soya
Eat soybeans and soy products, such as tofu and soy milk. Help lower cholesterol
10. Red wine
Studies have shown that drinking red wine can lower cholesterol. Red wines are made from high-fiber grapes such as Tempanillo and Rioja. Tempranillo and Rioja can significantly reduce cholesterol levels. Research from the Department of Metabolism and Nutrition at the Complutense University of Madrid in Spain shows that when people eat fortified grapes, it is like drinking red wine. Their low-density lipoprotein levels were reduced by 9%. Studies have also shown that people with high cholesterol can reduce their LDL levels by 12% by drinking a glass of red wine.
11. Tea
Tea is a popular cancer treatment beverage. Tea is rich in anti-cancer antioxidants. Researchers from the United States Department of Agriculture hypothesize that tea is beneficial for cardiovascular disease. Since black tea can reduce fat by 10% in 3 weeks, tea can also lower cholesterol levels.
12. Salmon, sardines, and other oily fish:
Research by Loma Linda University found that oily fish such as salmon, sardines, and herring contain omega-3 fatty acids that can produce omega-3 fatty acids. Good cholesterol is as high as 4%. Omega 3 can also reduce low-density lipoprotein and triglycerides in the blood. Protect the heart, prevent arrhythmia.
13. Garlic
Garlic can also lower cholesterol levels. Prevent thrombosis, increase blood pressure and fight infection. Studies have shown that garlic can prevent plaque from clogging arteries in the early stages. By preventing cholesterol particles from adhering to blood vessel walls. It is recommended to eat 2-4 fresh cloves every day.
14. Avocado
Avocado contains MUFA, which is good for the heart, which helps to increase high-density lipoprotein cholesterol while reducing low-density lipoprotein cholesterol.
15. Foods fortified with Sterols and Stanols
Foods rich in sterols and stanols can lower cholesterol levels. Sterols and stanols interfere with the absorption of cholesterol in the body. These substances can be extracted from the gills of plants and should be consumed in appropriate amounts according to the needs of the body. Plant sterols and stanols are found naturally in vegetable oils, nuts, seeds, whole grains, fruits and vegetables. Juice and beverage companies add the substance to their drink. You can also take supplements. Research shows that consuming 5-2.4g of plant sterols or stanols each day lowers cholesterol by 7-10% for 2-3 weeks.
16. Margarine
Margarine, yogurt, and dairy products with added plant sterols help lower cholesterol. Margarine is rich in natural sterols called plant sterols. Can lower cholesterol levels If consumed regularly for three weeks or longer, margarine can lower cholesterol by as much as 10%.
Conclusion:
Finally, anyone who wants to lower cholesterol should eat a cholesterol-lowering diet. Therefore, cholesterol levels can be controlled naturally.