10 Best Foods to Lower Cholesterol :
Cholesterol is a fat-like substance used to make hormones (such as vitamin D), build healthy cells, and digest food. The cholesterol your body uses can come from two different sources: from your own body or from the food you eat.
Diet cholesterol, such as dietary cholesterol, is only found in animal products (such as meat, milk, eggs, etc.). Dietary cholesterol is not necessary for health, because the liver produces all the cholesterol it needs. Therefore, if you are a vegetarian, don’t worry.
Traditionally, cholesterol is called “bad” cholesterol, and HDL cholesterol is called “good” cholesterol. Total cholesterol levels less than or equal to 200 mg/dl and LDL levels less than or equal to 100 mg/dl are considered appropriate.
Most if you eat animal-derived foods, you should not consume more than 300 mg of cholesterol per day.
Sometimes cholesterol levels can be so high that it poses a problem for your health. Generally, total cholesterol levels greater than 240 mg/dL are considered high.
High cholesterol can lead to heart disease. If you have high cholesterol or just want to prevent high cholesterol. Add the following foods to your menu..
Apple pectin is a soluble fiber that helps to remove cholesterol from the body! Apples contain flavonoids, which act as powerful antioxidants and seem to prevent “bad” cholesterol from accumulating in the blood.
Avocado is a good source of monounsaturated fat. Avocado is a type of fat that can help increase “good” cholesterol while reducing “bad” cholesterol.
Avocados also contain more β-sitosterol (vegetable fat) than other fruits. The American Heart Association recommends that you consume up to 15% of your daily calories from monounsaturated fats.
Soybeans and vegetables are good sources of soluble fiber. According to the US Food and Drug Administration and the National Cancer Institute, eating any type of nuts every day, especially white beans, black beans, chickpeas or butter, can lower cholesterol levels by 10% in 6 weeks. Adults should consume 20 to 35 grams of fiber a daily.
A study published in the Journal of Traditional and Complementary Medicine found that 1/2 to 1 teaspoon of cinnamon per day can significantly reduce blood sugar and insulin levels in patients with type 2 diabetes.
Significant low-density lipoprotein (“bad” cholesterol) and total cholesterol levels.
Garlic has been proven to prevent blood clots. Lower blood pressure and prevent infections Garlic has recently received attention for its ability to lower cholesterol levels.
Grapes contain flavonoids, which help protect “bad” cholesterol from further damage and reduce blood clotting.
The anti-low-density lipoprotein effect of grapes comes from the compound resveratrol, which is naturally and normally produced by grapes. Anti-mold The darker the grape color, the better.
Oats contain soluble fiber, which can lower low-density lipoprotein cholesterol. 5-10 grams of soluble fiber per day can lower low-density lipoprotein cholesterol. Eating 1.5 cups of cooked oats provides 4.5 grams of fiber.
The main ingredients of healthy salmon are protein and omega-3 fatty acids. These ingredients have positive cardiovascular benefits.
(AHA) recommends eating fish at least two time a week. Especially Oily fish salmon, tuna, mackerel, sardines, anchovies herring.
The main health ingredients of soybean are isoflavones and soluble fiber. It is recommended to eat 25-50 grams of soybeans a day, which can reduce cholesterol by 4-8%.
Walnuts can significantly reduce blood cholesterol because they are rich in polyunsaturated fatty acids (omega-3s).
Nuts also help keep blood vessels strong and flexible. Almonds seem to have the same effect. Lead to improvement in 4 weeks. A cholesterol-lowering diet with less than 1/3 cup of nuts per day can significantly reduce LDL cholesterol.
In addition to eating these foods, you can also make other lifestyle changes. Control your cholesterol levels.