Foods that lower cholesterol naturally 9 foods that naturally lower cholesterol
One of the leading causes of heart diseases is high cholesterol level. Low good cholesterol (HDL) and high triglyceride rate also increase the risk of heart disease. However, it is possible to reduce this risk by consuming the right foods. So how to lower bad cholesterol? How to lower cholesterol naturally? What are the foods that lower cholesterol?
Omega-3; It increases good cholesterol, reduces the risk of inflammation and stroke and strengthens heart health. Fatty fish such as salmon and mackerel are excellent sources of omega 3.
A study revealed that those who ate tuna or grilled fish at least once a week had 27 lower risk of stroke.
Remember that the healthiest way to cook fish is by steaming or stew! Fish consumed by frying can increase your risk of heart disease and stroke.
Legumes contain large amounts of fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes can reduce your risk of heart disease. Legumes such as beans, peas, and lentils are the best plant-based protein sources.
Avocado is an extremely nutritious dense fruit. Avocados contain monounsaturated fatty acids that raise HDL, the benign cholesterol, and help lower LDL.
At the same time, it contains more beta sitosterols that help reduce cholesterol compared to other fruits.
Nuts such as hazelnuts, almonds and walnuts reduce cholesterol levels in the blood when consumed regularly. These nuts are also rich in L-arginine, which helps your body produce nitric oxide.
This also helps regulate blood pressure. In addition, since plant compounds are structurally similar to cholesterol, they help reduce cholesterol by preventing absorption in the intestines.
Whole grains lower the risk of developing heart disease. Especially oats and barley contain beta-glucan, a soluble fiber that is very effective in lowering bad cholesterol.
6-Dark chocolate and cocoa
Cocoa is the main ingredient in dark chocolate. Many studies have shown that dark chocolate and cocoa reduce bad cholesterol.
However, dark chocolate and cocoa products with high sugar content do not provide this effect. Therefore, you should choose products that either contain only cocoa or have a cocoa content of 75 to 85 percent.
Garlic, which has been used in food and medicine for centuries, is of course on this list! Allicin and other compounds in garlic can help lower bad cholesterol and reduce other risk factors.
Catechin in tea inhibits cholesterol synthesis and absorption 2%