2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Cholesterol is a waxy substance that is produced by the liver. It is found in dairy products, eggs and meat. Cholesterol is a major cause of many cardiovascular diseases and is a major risk to our health.
Small changes in our daily menu can help lower cholesterol. Fruits and vegetables are known to contain phytosterols and cholesterol-like substances that lower cholesterol.
If you are not sure which fruits and vegetables to buy to start your healthier lifestyle, take this sheet with you to the supermarket.
Soluble fiber
Low-density lipoproteins, also called LDL levels, increase the risk of arterial disease. They can be reduced by fruits and vegetables rich in soluble fiber. They interfere with the absorption of cholesterol. Rich in soluble fiber are: peas, pumpkin, carrots, corn, cabbage, Brussels sprouts and potatoes. And of the fruits: citrus fruits, berries, apples, pears, figs, apricots and plums.
Niacin
Products containing niacin, also known as vitamin B3, reduce cholesterol production and help eliminate it. The best sources of niacin are: avocados, asparagus, peas, corn, mushrooms, apples, lima beans, potatoes, cabbage, carrots and green peppers.
Vitamin C
Prevents the oxidation of cholesterol. This process is due to the connection of LDL - particles with free radicals, which causes tissue damage. This oxidation can cause coronary heart disease, peripheral vascular disease or dementia.
In addition to citrus fruits, vitamin C is found in: guava, kiwi, blackberries, red peppers, cabbage, Brussels sprouts, broccoli, mango, pineapple, strawberries, amaranth leaves.
Vitamin E
Helps prevent the oxidation of cholesterol and the growth of plaque in blood vessels, which causes clogging of the arteries. The best sources of vitamin E from vegetables are: spinach, beets, parsnips, potatoes and spirulina. And from the fruits: blackberries, blueberries, guava, kiwi, mango, nectarines, papaya and peaches.
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