Adding butter, oats, nuts, spinach … to your daily diet will bring many health benefits, including lowering cholesterol in the blood.
1. Salmon and fatty fish
Omega-3 fats are one of nature’s proven and proven natural health supplements Effectively repel heart disease, dementia and many other diseases. And one more thing to keep in mind: fat Omega-3 can lower cholesterol. According to a study by Loma Linda University, replacing saturated fat with Omega-3 fats, found in salmon, sardines and herring, can raise good cholesterol by 4% and reduce cholesterol in the blood.
2. Grains
If you are looking for a cholesterol-lowering snack, nuts are the best option! In a study published in the American Journal of Clinical Nutrition, people who ate 1.5 ounces (42.5 g) of Brazil nuts six days a week, maintained a month, reduced total cholesterol to 5.4% and LDL to 9.3%. Almonds and cashew nuts are also good health snacks. However, nuts are good for the heart, they are also rich in calories. That’s why you should adjust the amount of grain in your diet – 1.5 oz (42.5g) is equivalent to a 1.5 cup (about 44ml).
3. Tea
Tea is famous for its antioxidants, which help prevent cancer. It also helps control LDL levels in the body. According to research conducted by the USDA, rose tea has been shown to reduce blood fat to 10% in just 3 weeks. This finding was further confirmed in a larger study of how tea reduces the risk of coronary heart disease.
4. Beans
This is a very good food for your heart. Researchers at the Arizona Polytechnic State University found that adding 1/2 cup of beans to soup reduced total cholesterol, including LDL, by 8%. The reason is that beans are rich in fiber, so they reduce the speed and amount of choleterol absorbed in certain foods. Try black bean, kidney bean, pinto beans, each of which meets one third of your daily fiber needs.
5. Chocolate
This excellent antioxidant helps to boost the levels of good cholesterol (HDL). In a study published in the 2007 AJCN, participants in cocoa powder increased their HDL content by 24% in 12 weeks, compared with 5% in the non-cocoa group. Remember to choose dark chocolate or bit sweet. Compared with chocolate milk, these two types of chocolate have three times as much antioxidant activity, so they work together to prevent platelets from sticking together and even help prevent blood clots.
6. Margarine
Switching to plant sterol butter (which is naturally occurring in plant-based foods such as fruits, vegetables, vegetable oils, almonds and nuts) will help lower cholesterol. Plant sterol compounds reduce cholesterol absorption, according to research published in the AJCN. Specifically, women with a higher plant sterol diet could reduce total cholesterol by 3.5%.
7. Garlic
In addition to adding flavor to almost any dish, garlic is also on the list of foods that help lower cholesterol. It has also been shown to prevent blood clots, lower blood pressure and protect the body from infectious diseases. Research has shown that clogged arterial blocking action at the earliest stage of garlic is achieved by keeping cholesterol particles from sticking to blood vessel walls. Try 2-4 cloves of fresh garlic every day, your health will benefit.
8. Olive oil
This popular ingredient in cooking can help your health. Olive oil contains high levels of monounsaturated fatty acids (MUFAs), which reduce LDL. In addition, olive oil helps to reduce belly fat. You can use olive oil to sprinkle on salads, marinate chicken, fish or grilled vegetables.
9. Spinach / spinach
This vegetable contains a lot of lutein, a yellowish pigment found in egg yolks and dark green leafy vegetables. Lutein is known for its anti-aging effects due to age – the leading cause of blindness. Just adding 1/2 cup of lutein-rich foods also protects you from the risk of heart failure. Thanks to lutein, bad cholesterol can not cling to the walls of blood vessels causing obstruction.
10. Avocados
Avocados are rich in MUFAs that are good for the heart, which boosts HDL levels and reduces LDL. More than a fruit, beta-sitosterol butter, a healthy vegetable-derived fat, helps reduce the amount of cholesterol absorbed from food. Since avocados are rich in calories and fat (300 calories and 30g fat / avocado), eat this kind of food in moderation.
According to Afamily / Helino