Cholesterol is a molecule made up of fatty acids which, when found at excessive levels in the blood, can cause heart disease, which is why the drop in cholesterol levels is of great concern.
Exercise, maintain a healthy weight, and don’t smoke add foods to your diet to lower bad cholesterolThese are the recommendations made by doctors to counter this disease.
10 foods that help lower bad cholesterol
Because cholesterol is carried by the blood, it needs lipoproteins; when these are of low density and their levels are excessive, they accumulate in the circulatory blockage system, the so-called “bad cholesterol” appears. However, if lipoproteins are high density, they carry cholesterol that builds up in the circulatory system and help eliminate it, it is the “good cholesterol”
What foods help lower bad cholesterol levels? Let’s look at a few.
It is the food par excellence in the mission of lowering bad cholesterol levels. It contains a fiber which, unlike other grains, is soluble. It is recommended to consume 3 grams of oats per day, And when the cholesterol levels are not very high, in a few weeks, they will drop dramatically.
Eating an apple a day takes care of the arteries like decreases the absorption of fat from other foods. This fruit to some extent prevents cholesterol from adhering to the wall of blood vessels because it contains flavonoids. It will also help you fight high blood pressure and stop retaining fluids. In short, regular consumption of apples is great for lowering blood cholesterol levels.
3. Flax and chia seeds
these seeds they are a good source of omega 3 and studies show that its consumption reduces cholesterol by 6 to 13%. Chia seeds are also very high in fiber and antioxidants.
They can be included in salads as it is recommended to consume them without soaking.
4. Egg white
Contrary to the belief that the egg increases blood cholesterol levels, the fatty acids in egg white they help increase good cholesterol. Breakfast with two hard-boiled egg whites is one of the best food alternatives for lowering bad cholesterol.
5. Vegetable oils
Sunflower, olive or canola oil should replace animal oils. These vegetable oils cthey contain polyunsaturated fatty acids. Accompanying these oils with salads or with vegetables and fruits that help lower cholesterol is the ideal choice.
Eggplant is a fruit that contains chlorogenic acid which helps prevent good cholesterol from oxidizing. It also works by absorbing cholesterol from the blood. It should be taken cooked and whole without removing the skin or seeds.
Eggplant is a powerful food for lowering cholesterol levels; enough with cut it into large chunks, cook and consume to see results in no time.
Walnuts contain a type of omega 3 that not only increases good cholesterol and lowers bad cholesterol, but also promotes elasticity of blood vessels, prevents clots, and lowers high blood pressure. You only need to consume 3 or 4 per day for this seed to lower your cholesterol level. But you don’t need to overeat as they contain a lot of fat.
These are effective foods for lowering bad cholesterol because they are a source of soluble fiber that works like a broom sweeping it up and then flushing it out along with the feces.
But this is not the only function of legumes. When the fiber works the liver needs more cholesterol to make more bile salts, Thus reducing their concentration.
Lentils, beans, chickpeas, and beans should be consumed regularly to lower bad cholesterol in the body.
These berries increase good cholesterol and lower blood pressure, stiffness of the arteries and inflammation in general. They are generally considered to be an excellent food for taking care of the heart. and its consumption is excellent for lowering good cholesterol.
Blueberries can be eaten dried or fresh and in either form is a cholesterol lowering food.
10. Oily fish
Faced with a high blood cholesterol level, we must eliminate the consumption of red meats. Fish like mackerel, salmon, tuna, sardines or trout are a good substitute. They can be grilled.
These foods are rich in omega 3, so they lower 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 been shown to be heart healthy.
Research supported by the University of Pennsylvania found that 20 g of almonds with ¼ cup of dark chocolate reduce low density lipoprotein, thereby lowering bad cholesterol.
- Lehninger, AL (2009). Principles of biochemistry. Omega, Barcelona.