10 healthy foods to lower blood cholesterol
Do you suffer from high cholesterol in the blood ? Add these healthy foods to your diet to naturally lower cholesterol levels.
According to the US Centers for Disease Control and Prevention, the problem affects about 95 million Americans and is linked to serious health conditions, from heart disease to diabetes.
What is cholesterol?
Cholesterol is a fatty, waxy substance found in your cells.
Liver makes it naturally, but it is also found in animal foods such as meat and dairy products.
Your body needs a small amount of cholesterol, but the amount you get is more than your body needs. Excessive intake of these fats, which can be caused by eating foods rich in cholesterol, can cause deposits in the arteries, which can seriously impair blood flow.
” High blood cholesterol is a major risk factor for heart attacks, strokes and poor circulation,” says Omar Ali, a cardiologist at Detroit Medical Center .
Ideally, according to the National Health Report, this is what your cholesterol numbers look like:
Adult women (over 20 years old)
- Total cholesterol: 125 to 200 mg
- Low-density lipoprotein cholesterol: Less than 100 mg / dL
- HDL cholesterol: 50 mg / dL or higher
Adult men (over 20 years old)
- Total cholesterol: 125 to 200 mg / dL
- Low-density lipoprotein cholesterol: Less than 100 mg / dL
- HDL cholesterol: 40 mg / dL or higher
Methods for lowering cholesterol
Medicines such as statins can help you reach this level of cholesterol, although many experts recommend that you try to follow a healthy lifestyle first.
“I always advise people to lower their cholesterol through diet and exercise,” says Jennifer Heath, director of the New York Heart Health Center.
Cutting back on foods high in cholesterol – such as fried foods, sweets and fatty meats – is a start, but you should also eat more foods that naturally help lower cholesterol.
Here are 10 options to add to your diet menu. Stay with us.
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10 healthy foods to lower cholesterol naturally
According to the National Lipid Association, eating 5 to 10 grams of soluble fiber daily can help lower LDL (the “bad” cholesterol, which can build up in the arteries) by 11 points.
Dr. Heath explains that fiber is not absorbed by your intestines well, so it sticks to cholesterol in the blood and helps remove it from the body, and oats are a great source for them, as in half a cup of cooked oats. There are two heads, about 2 grams of soluble fiber.
Try this : This delicious oatmeal recipe is a great idea for a busy and busy morning and you will save a lot of time during the busy morning if you prepare it the night before and enjoy it the next day as a high-fiber breakfast.
The goal is to eat at least two servings of 3.5-ounce fatty fish per week, such as salmon, mackerel, tuna or herring, as recommended by the American Heart Association.
The omega-3 fatty acids in these fatty fish can help improve triglycerides (a type of cholesterol fat in the blood that can harden or thicken the arteries).
A review of 61 studies in the American Journal of Clinical Nutrition shows that regular consumption of nuts like walnuts, almonds, and pistachios is associated with lower levels of total cholesterol, low-density lipoprotein cholesterol and triglycerides.
“This is likely because nuts contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E and plant sterols,” Dr. Heath explains.
Because nuts are high in calories , be careful not to overeat. “One or two tablespoons of nut butter is all you need,” says Dr. Haythe.
A Japanese study of more than 40,000 adults per year found that people who drank more than five cups of green tea daily were 26% less likely to have a heart attack or stroke compared to those who rarely drank green tea. Brain fall.
Experts believe that “this is because green tea is rich in antioxidants, which are a family of flavonoids that have been shown to inhibit the production of cholesterol and inhibit its absorption.” ”
Try this: flavoring green tea with lemon or using a green ginger tea recipe will give you a fresh green tea taste.
Also read: Green tea is harmful to liver health
You can also read about: Green tea lowering blood pressure properties
Beans and legumes
According to 26 studies, eating half a cup of beans or vegetables per day can lower LDL cholesterol by an average of 5% in six weeks. “Like barley, beans are full of soluble fiber that flushes cholesterol out of the bloodstream,” Dr. Ali explains.
Try this: Add beans to sandwiches, salads, and soups to produce more protein and fiber.
In a British study, participants who consumed a cocoa drink twice a day reduced bad cholesterol and increased high-density lipoprotein cholesterol (the good cholesterol), which prevents plaque formation in the arteries.
Use only dark chocolate, which has 70% cocoa or higher, as it contains more antioxidants and less sugar than chocolate, which has less cocoa.
Try this: Rub a layer of dark chocolate over oatmeal or have it with a cup of tea as a nice after-dinner snack.
Read also: 8 ways to make a low-calorie milkshake
According to the Cleveland Clinic, this oil contains phytosterols and plant cholesterol that can lower LDL cholesterol by up to 14%. According to a recent study published in the Journal of Lipid Research, regular consumption of safflower oil helps lower total and LDL cholesterol compared to regular consumption of olive oil .
Try this: Safflower oil has a mild flavor and is easy to cook with. Before grilling your favorite vegetables, sprinkle a drop of safflower oil on them or use them in salads.
Leafy greens have been shown to be related to bile acids. What exactly is the use of this work? “It helps the liver to burn more fat, which in turn lowers cholesterol,” says Dr. Ali. ”
For the most benefit, prepare lightly cooked raw vegetables. Research shows that vaporization in particular increases the binding of bile acids.
Try This: In addition to using cabbage leaves as a base for salads, you can add them to soups.
An analysis of 10 studies showed that thanks to fiber and monounsaturated fats, avocados can lower total cholesterol by 18 points, low-density lipoprotein cholesterol by 16 points, and triglycerides by 27 points.
The key is to use it in place of foods that contain less healthy fats, such as saturated fats. Use avocado instead of mayonnaise on your sandwich or cheese in the burrito bowl.
Try This: We all love avocado and guacamole toast, but if you want to get creative, use it as a creamy base for smoothies.
Eating an apple every day can prevent us from seeing a cardiologist. One of the best sources of pectin is apples , a type of fiber that indicates low levels of bad cholesterol. The fruit is also full of antioxidants like polyphenols, which can help prevent cholesterol oxidation, causing inflammation and blockage of blood vessels.
TRY THIS: Enjoy it as a snack or you can enjoy it with oatmeal for a delicious breakfast.
10 healthy foods to lower cholesterol naturally and without medication presented to you in this article.