Top 12 Foods For Lowering Cholesterol

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

When we talk about reduction of high cholesterol levels, strict avoidance of fat is not the solution. You do not need to exclude from your menu even those foods that contain cholesterol, such as eggs, cheese, milk. It's all a matter of moderation and balance - you need to combine nutritious foods in your diet that fight inflammation, and thus solve the problem in its infancy.

The products for lowering cholesterol are very diverse and include different types of fruits, vegetables, legumes, whole grains, fish, lean meats and a large amount of healthy fats.

Should I lower my cholesterol?

Cholesterol is a natural substance that is present in each of us and is crucial for survival. It is synthesized in the liver and is needed by the body for the normal functioning of cells, nerves and hormones. IN our body cholesterol present in the form of fatty acids (lipids), which are transported through the blood. These particles do not usually build up on the walls of the arteries, but when there is inflammation in the blood vessels, low-density lipoprotein (LDL), also known as bad cholesterol, form dangerous plaques on the walls, which reduce the elasticity of the vessels and narrow the cavity. Sometimes bits of plaque break off and enter the bloodstream, leading to a heart attack or stroke.

The natural role of cholesterol is to protect the arteries from damage. Instead of causing plaque to build up in the blood, cholesterol is actually a healing agent that the body generates in response to inflammation. Its role is to reduce the foci of inflammation and protect the circulatory system and the walls of blood vessels from further damage. In other words, if too much cholesterol builds up in your arteries, your problem is a high level of inflammation, not high cholesterol.

Without inflammation, cholesterol is not dangerous. It is a vital component of every cell membrane. Cholesterol is the starting material without which the body cannot synthesize estrogen, testosterone, cortisone and other important hormones.

We are used to thinking that high fat foods lead to high cholesterol. In fact, the amount of cholesterol that enters our body through food plays a minor role in its production in the blood.

Only in patients with cardiovascular disease can dietary restrictions be justified. Healthy people are better off focusing on limiting the consumption of trans fats, refined sugar and processed foods, which are the main cause of inflammation. This provokes the appearance and development of atherosclerosis and other related diseases.

The key to reducing risk factors for cardiovascular disease, including high cholesterol, is to reduce inflammation. Therefore, in the first place, foods that cause and maintain inflammation should be excluded from the diet.

These include:

- Packaged foods of all kinds;

- Sugar;

- Refined cereals;

- Processed vegetable oils;

- Traditional dairy products;

- The low quality of products of animal origin;

- Large amounts of caffeine and alcohol.

And in the gallery above you can see exactly who they are useful products for lowering cholesterol.

1. Vegetables (especially greens)

Vegetables are rich in antioxidants and are therefore very effective in controlling inflammation. The more vegetables we eat, the healthier our blood vessels will be. Leafy vegetables such as cabbage, onions, broccoli and artichokes are especially good for the health of our cardiovascular system, as they contain large amounts of fiber;

2. Raw nuts

Nuts of all kinds are the best source of healthy polyunsaturated and monounsaturated fats. They are also rich in fiber. Some nuts (including almonds) contain antioxidant flavanoids - plant compounds that improve arterial health and effectively reduce inflammation and bad cholesterol especially in people with high cholesterol and diabetes;

3. Chia seeds and flax

Flaxseed is the richest plant source of omega-3 fatty acids. In addition, they occupy a leading position with their content of plant phytoestrogens - lignans, which act as powerful antioxidants. Chia seeds and flax seeds are characterized by extremely high levels of soluble and insoluble fiber, which heal the intestines and contribute to the fight against obesity.

With its high content of soluble fiber, they help capture fat and cholesterol in the digestive system. This lowers cholesterol levels in general. The best way to use these useful seeds is ground to a powder and added to our favorite dish.

4. Olive oil

Olive oil gives a remarkable therapeutic effect in the treatment and prevention of cardiovascular disease. It can help us significantly to reduce the level of bad cholesterol, normalize blood pressure, improve the elasticity of the walls of the arteries and reduce the risk of blood clots. It also slows down the aging process in the body;

5. Avocado

Avocados contain vitamin B6 and folic acid, which helps regulate homocysteine levels. It is rich in vitamin E, glutathione and monounsaturated fats, so necessary for the health of the cardiovascular system. Also, avocados contain a large number of compounds called beta-systosterols, which effectively lower cholesterol. If we include it is our daily diet for 7 days, total blood cholesterol will drop by 17 percent;

6. Salmon

Salmon - one of the best sources of anti-inflammatory omega-3 fats in the world. By including it in your diet we will get good results such as reducing the risk of cardiovascular disease, cognitive disorders and depression. Many omega-3 fats are also found in fatty fish varieties such as sardines, mackerel and herring. These fish will increase the level of good cholesterol, maintain a healthy weight and improve cognitive function;

7. Whole grain foods gluten free

Eating whole grains benefits the cardiovascular system because they are an excellent source of fiber. We should also take gluten-free products such as quinoa, oats, buckwheat and amaranth. They are easier to digest, do not cause allergic reactions and contain large amounts of nutrients. For example, oats contain a substance called beta-glucan, which absorbs cholesterol;

8. Green tea

Green tea is considered a drink №1 for anti-aging. It is a rich source of antioxidants, has anti-cancer properties, supports the cardiovascular system as prevents the level of bad cholesterol. It also reduces the risk of atherosclerosis, stabilizes blood pressure, reduces inflammation in the joints, increases bone density and improves cognitive function;

9. Beans and legumes

Beans contain a lot of fiber and therefore have the ability to regulate blood cholesterol levels. It is rich in antioxidants and a number of beneficial minerals that help proper blood circulation;

10. Turmeric

She is the queen of all spices when it comes to fighting inflammation. Lowers cholesterol, prevents the formation of blood clots in the blood, fights viruses, increases immunity. Turmeric contains an active substance called curcumin, which is very effective in protecting the body from many diseases - including heart disease, cancer, ulcerative colitis, arthritis and many others;

11. Garlic

Garlic is one of the best researched products, it brings significant benefits to the body. It is an antioxidant, has anti-inflammatory, antiviral, antidiabetic and immunostimulatory properties. Garlic lowers cholesterol, prevents blood clots, lowers blood pressure and prevents infection. It is good to consume it every day because it is excellent for the prevention and treatment of many diseases;

12. Sweet potatoes

Sweet potatoes - they are not only a generous source of fiber, but also a storehouse of vitamins and antioxidants. They are known for their low caloric content, low glycemic index and high potassium content.