An unhealthy diet is one of the main causes of high cholesterol levels. But we have good news! Here are the most common foods that lower cholesterol and protect the heart.
If you have a high cholesterol level (or if you want to prevent such a situation), one of the first things you have to do is to carefully examine your diet.
Almonds
Almonds are very effective in reducing blood cholesterol. These foods rich in unsaturated fats can increase good cholesterol (HDL) values while reducing bad cholesterol (LDL) levels. Furthermore, unsaturated fat can prevent oxidation of bad cholesterol, so it helps to reduce the number of heart disease cases.
Olive oil
This oil is a true superstar of nutrition. The benefits of olive oil come from the rich content of polyphenols that act as both antioxidants and as anti-inflammatory agents. You need 2 teaspoons of olive oil a day to enjoy its benefits.
Asparagus
A salad is a good choice if you want to improve your diet, but also steaming may be helpful in increasing your cholesterol-lowering properties for certain vegetables, such as asparagus. Other vegetables that become better for health after steam cooking: bamboo, carrots, eggplants, green beans or cauliflower. Nutrition experts believe that by cooking them at steam, these vegetables help reduce bad cholesterol in the blood.
Oatmeal
If you start your day with a bowl of oatmeal, congratulations! Of all the whole grains, oats are the best source of soluble fiber – they reduce cholesterol by diminishing the ability of the blood cells to stay inside the walls of the blood vessels.
Blueberries
Blueberries are considered a superfood by many nutrition experts. They are rich in antioxidants, which can contribute to the health of the intestine by reducing the level of bad cholesterol. In addition, blueberries clean the walls of the arteries, reducing the risk of vascular stroke. Consume them fresh, dried or frozen.
Tomatoes
Consume these foods rich in lycopene daily for several weeks and reduce your cholesterol levels by up to 10%, according to the latest studies. Researchers believe tomato lycopene inhibits the production of bad cholesterol and stimulates the destruction of fat cells from the blood vessels.
Avocado
Avocado is a food that you should have in your kitchen all the time. If in doubt, find out that it is a food that binds to monounsaturated fats that reduce bad cholesterol and triglycerides and increase good cholesterol levels. Moreover, you will love the aroma and creamy texture of this fruit (yes, avocado is a fruit!).
Chocolate
If you are a fan of chocolate, we have good news. Study after study confirms that it is one of the healthiest foods with many benefits. Black chocolate is rich in flavonoids, antioxidants that help lower cholesterol. Furthermore, it contains oleic acid and monounsaturated fats found in olive oil.
