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Control cholesterol with food.


   After the festive holidays with high-fat dishes, it’s time to adjust the cholesterol in your body with a suitable diet.

Excess cholesterol increases the risk of many chronic diseases such as cardiovascular disease, diabetes… Diet plays an important role in controlling and balancing cholesterol levels in the body. The following are foods that can help the body reduce excess cholesterol effectively.

1. Oats .

If you are looking for a solution to reduce cholesterol in the body, change the menu for breakfast. Eating 2 servings of oatmeal for breakfast can lower LDL cholesterol (the ‘bad’ cholesterol) by 5.3% in just 6 weeks. The key to this ability to lower cholesterol is beta-glucan, the substance in oats that is able to absorb the body’s LDL.

2. Red wine.

Scientists have given us yet another reason to drink wine. A study conducted by the department of gastroenterology and nutrition at the Complutense University of Madrid (Spain) concluded that people who drank wine regularly had a 9% reduction in LDL cholesterol levels. What’s more, those who had initially high cholesterol levels after participating in the study saw their LDL levels drop by 12 percent.

3. Salmon and other fatty fish.

Omega-3 fats are one of the miracles in the world that have been shown to prevent cardiovascular disease, memory loss and many other diseases. Recently, this group of fatty acids has also been known for other health benefits: Lowering cholesterol.

4. Nuts .

In a study published in the American Journal of Clinical Nutrition, people who ate about 50g of nuts a day, for 6 days a week, continuously for 1 month reduced total cholesterol by 5.4% and cholesterol levels by 5.4%. LDL decreased by up to 9.3%. Although nuts are good for the heart, they are also quite energetic, so it is advisable to control the portion size to only 50g/day.

5. Tea .

Tea is well known for its antioxidants and cancer prevention properties, but tea has another amazing ability to stabilize LDL cholesterol levels.

6. Legumes .

Beans of all kinds are really good for the heart.The key to this heart-healthy food is its high fiber content, which has been shown to slow the rate and amount of cholesterol absorption in foods.

7. Chocolate .

The powerful antioxidants in chocolate help build HDL cholesterol. Compared with milk chocolate, dark chocolate contains 3 times more antioxidants, which helps prevent blood clots from forming in the blood vessels.

8. Margarine .

Pure margarine with plant sterols helpful in lowering cholesterol. Plant sterol compounds help reduce cholesterol absorption. A study published in the American Journal of Clinical Nutrition found that women with a diet rich in plant sterols had a 3.5% decrease in total cholesterol.

9. Garlic .

Besides enhancing the taste of dishes, garlic also helps to reduce cholesterol in the body, prevent blood clots, lower blood pressure and prevent infections. Today’s studies prove that garlic helps prevent blood clots from forming in the blood vessels at an early stage by keeping cholesterol molecules from sticking to the vessel walls.

10. Olive oil.

Olive oil is rich in monounsaturated fatty acids (MUFAs), which help lower LDL cholesterol – and the added benefit of preventing belly fat. Use olive oil in salads, marinate chicken and meat, or grill vegetables.

11. Avocado.

Avocados are a good source of heart-healthy monounsaturated fats, with the ability to raise HDL cholesterol and lower LDL. And more than other fruits, avocados are rich in a cholesterol-dissolving compound called beta-sitosterol, a plant-based fat that reduces the absorption of cholesterol from food.

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