11 foods to lower bad cholesterol (LDL)
Cholesterol is a molecule made up of fatty acids that, when found in excessive levels in the blood, can cause heart disease, which is why there is widespread concern to lower cholesterol levels.
Exercise, maintaining a healthy weight, not smoking and adding foods to the diet to lower bad cholesterol are there commendations that doctors make to counteract this disease.
10 foods that help lower bad cholesterol
For cholesterol to be transported in the blood, it needs lipoproteins; When these are of low density and their levels are excessive, they accumulate in the circulatory system blocking it, the so-called "bad cholesterol" appears. On the other hand, if the lipoproteins are of high density, they transport the cholesterol that accumulates in the circulatory system and help its elimination, it is the "good cholesterol"
What foods help lower bad cholesterol levels? Let's see a few.
1. Oatmeal
It is the food par excellence in the mission of lowering bad cholesterol levels. It contains a fiber that unlike other cereals is a soluble type. It is recommended to consume three grams of oatmeal daily , and when cholesterol levels are not very high, in a few weeks they will drop considerably.
2. Apple
Eating an apple a day cares for the arteries, as it reduces the absorption of fat provided by other foods . This fruit prevents cholesterol from sticking to the wall of blood vessels to a certain degree thanks to the fact that it contains flavonoids. It will also help you fight hypertension and not retain fluids. In short, consuming apple regularly is excellent for lowering blood cholesterol levels.
3. Flax and Chia seeds
These seeds are a good source of omega 3 and studies show that their consumption reduces cholesterol between 6 and 13%. Chia seeds are also very rich in fiber and antioxidants.
They can be included in salads as the recommendation is that they be consumed without soaking.
4. Egg white
Contrary to the belief that eggs raise blood cholesterol levels, the fatty acids in egg whites help increase good cholesterol . Eating two boiled egg whites for breakfast is one of the best food alternatives to lower bad cholesterol.
5. Vegetable oils
Sunflower, olive or canola oil should replace animal oils. These vegetable oils contain polyunsaturated fatty acids . Accompanying these oils with salads or vegetables and fruits that contribute to lower cholesterol levels is an excellent option.
6. Eggplant
Eggplant is a fruit that contains chlorogenic acid that helps keep good cholesterol from rusting. It also works by absorbing cholesterol in the blood. It should be taken cooked and whole without removing the skin or seeds.
Eggplant is a powerful food to lower cholesterol levels; it is enough to cut it into large pieces, cook it and consume it to notice results in a short time .
7. Walnuts
Walnuts contain a type of omega 3 that not only increases good cholesterol and reduces bad, but also promotes the elasticity of blood vessels, prevents the formation of clots and lowers high blood pressure. It is enough to consume 3 or 4 a day for this seed to lower cholesterol levels. But you should not eat too much, since they contain a lot of fat .
8. Pulses
These are effective foods to lower bad cholesterol because they are a source of soluble fiber that works as a broom sweeping it and then eliminate it along with the feces.
But it is not the only function of legumes. When the fiber is working, the liver needs more cholesterol to produce more bile salts , thus reducing its concentration.
Lentils, beans, chickpeas and beans should be consumed regularly to reduce bad cholesterol in the body.
9. Blueberries
These berries increase good cholesterol and reduce blood pressure, stiff arteries, and general inflammation. In general they are considered an excellent food to take care of the heart and their consumption is excellent for lowering good cholesterol.
Blueberries can be eaten dry or fresh and in either form it is a food that lowers cholesterol levels.
10. Fatty fish
Given a high level of cholesterol in the blood, we must eliminate the consumption of red meat . A good substitute for these is fish such as mackerel, salmon, tuna, sardines, or trout. They can be cooked on the grill.
These foods are rich in omega 3, so they reduce blood pressure, prevent blood clotting, and therefore lower total cholesterol.
11. Almonds and chocolate
The surprise on the list of foods that lower bad cholesterol is chocolate. The truth is that the exact combination of almonds and chocolates has proven to be heart-healthy .
For more you can contact Adelaide Naturopath Christina, She providing diet chat for good health.
