2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
If you try to eat more of the following foods each day, you may achieve quite unexpected success in controlling your cholesterol levels without having to resort to medication.
The best products against grease:
1. Oatmeal
They are rich in beta-glucan - a soluble fiber that acts like a sponge that absorbs cholesterol. To flavor them, you can add cinnamon or dried fruit to the portion of oatmeal.
Oat bran is a concentrated source of beta-glucan and can be easily added to homemade bread, cake and other pasta.
2. Almonds
Almonds contain two powerful antioxidants - vitamin E and flavonoids, which protect LDL cholesterol from oxidation that precedes the development of plaque.
To get the maximum amount of antioxidants, eat almonds whole, because in their shell is an abundant amount of flavonoids.
A good way to eat is to mix a handful of almonds in yogurt or spread two tablespoons of almond oil on a slice of bread.
3. Flaxseed
It is recommended that flaxseed be consumed ground, because only in this form can the body fully absorb the nutrients in it. It can be successfully combined with your morning portion of oatmeal.
4. Garlic
It has the ability to inhibit the production of cholesterol by the liver. Traditional Bulgarian cuisine offers a wide variety of options for how to prepare a dish with garlic - the most basic is to add it to various soups, sauces and salads.
Even mashed potatoes will acquire a more appetizing and healthy look if you add roasted garlic when preparing it.
5. Foods containing phytosterols
Phytosterols are fats found in plants such as fruits, nuts, various types of seeds, as well as in vegetable oils. They interfere with the absorption of cholesterol by blocking intestinal cells.
Even a vegetarian diet does not provide enough plant sterols. Therefore, to increase their intake, consume foods to which phytosterols are added - margarine, vegetable cheeses, chocolates, biscuits, muesli and more.
However, these foods sometimes contain large amounts of saturated fats and trans fats, which should be avoided.
6. Apples
Apples, especially their peel and outer part, are rich in polyphenols - powerful antioxidants that prevent the development of plaque. Prepare them in the way you like best, but leave their crust - for maximum benefit.
7. Legumes
Bean derivatives contain a specific type of soluble fiber that ferments in the colon. There, beneficial bacteria feed on it and other carbohydrates from legumes, forming short-chain fatty acids that are transported to the liver and inhibit the production of LDL-cholesterol.
8. Soy
Soy contains phytoestrogens - nutrients that increase the number and effectiveness of LDL-cholesterol receptors. This improves the liver's ability to remove cholesterol from the blood.
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