The foods to lower cholesterol They are the best alternative if you are looking to maintain the levels of this compound in the body. In addition to maintaining a balanced diet, it is recommended exercise regularly.
Cholesterol is a compound that is found in the body and is needed to perform various functions, although the excess of this substance, and especially cholesterol bad cholesterol (LDL) in the blood can affect health, generate a problem of overweight, obesity and increase the risk of cardiovascular diseases.
If you want to know the foods to reduce high cholesterol, then AmericanPost.News It shares the top 10 products that you should consume to reduce this compound and avoid health problems.
Foods to lower cholesterol during breakfast
Some of the foods to lower cholesterol, suggested by experts are:
Thanks to its contribution of beta-glucans, a soluble fiber, oats have an antihypercholesterolemic effect, that is, it helps reduce levels of bad cholesterol (LDL) and triglycerides, while fighting cell oxidation, which reduces plaque in the arteries.
- Orange juice
Orange juice is a favorite at breakfast and stands out for its contribution of plant sterols, compounds similar to cholesterol, but contrary to this substance, they reduce the absorption of the fatty compound in the intestine and therefore in the body.
- Blue fish
Oily fish are an important source of Omega 3 fatty acids, which have the property of helping to increase levels of good cholesterol (HDL) and reduce LDL and triglycerides in the blood, in addition to preventing overweight and obesity.
- Green juices
Due to its contribution of fiber, antioxidants, vitamins, minerals and other phytonutrients, green juices will help you lower the levels of LDL cholesterol and triglycerides in the blood, in addition to regulating your metabolism to burn fat faster.
The consumption of almonds has been studied for their ability to increase HDL or good cholesterol, in addition to providing fiber and antioxidants that improve intestinal transit and prevent cell oxidation.
In general, green leafy vegetables help lower the levels of bad cholesterol and triglycerides in the blood due to their fiber content, but also due to their high contribution of stanols and sterols that prevent the absorption of cholesterol in the intestine.
Flaxseeds are exceptional for lowering LDL cholesterol levels and reducing the risk of cardiovascular disease. This is thanks to its contribution of soluble and insoluble fiber, as well as Omega 3 and 6 that increase the levels of good cholesterol (HDL), regulate blood pressure and improve cardiovascular health.
If you are thinking of making a sandwich, do not use mayonnaise, instead spread it on avocado, which in addition to being delicious is excellent for lowering LDL levels thanks to its contribution of Omega 3 fatty acids (monounsaturated fats, oleic acid and alpha-linoleic acid) , as well as its soluble and insoluble fiber, potassium and zinc, its anti-inflammatory properties and vitamin E.
In much greater quantity than oily fish, chia seeds are an important source of Omega 3 and 6 fatty acids that help reduce the levels of bad cholesterol (LDL) and triglycerides in the blood, while increasing the levels of HDL and fiber.
Red fruits are the star foods in healthy diets to protect the heart, due to their antioxidants and fiber, but especially because of anthocyanins, compounds responsible for the blue or reddish colors of foods that belong to the group of flavonoids and whose consumption contributes to reducing the presence of cholesterol in the body.
What is good for lowering cholesterol fast?
In addition to foods to lower cholesterol, these are some of the experts’ recommendations to help eliminate bad cholesterol naturally and quickly:
- Choose healthier fats.
- Limit foods with cholesterol.
- Eat lots of soluble fiber.
- Eat lots of fruits and vegetables.
- Eat fish rich in omega-3 fatty acids.
- Limit salt.
- Limit alcohol.
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