Cholesterol has quickly become one of the greatest enemies of health in today’s society. It is important to note that cholesterol is necessary for the proper functioning of the body, but an excess of LDL cholesterol (more commonly known as bad cholesterol) can lead to serious health problems. This problem can be regulated by means of foods to lower cholesterol, foods that take care of health and the body.
As a general rule, an inadequate lifestyle is the main factor that leads to an increase in bad cholesterol in the body, which can lead to serious health problems if no immediate solution is found, such as heart disease, myocardial infarction or cerebrovascular disease, among other problems. In this post you will find the 7 best foods to lower cholesterol properly, really valuable foods and with great power against cholesterol. It can be said that between 10% and 20% of the body’s cholesterol comes mainly from the daily diet, so we need to know what to eat to lower cholesterol.
Foods that lower cholesterol are capable of significantly reducing plasma cholesterol. Unfortunately, society has focused mainly on teaching the foods that should not be consumed (something vital), but they neglect to teach a diet to lower cholesterol. These allied foods against LDL cholesterol should be present in every day’s meals – discover the foods that will lower your cholesterol and keep you in perfect health!
The importance of food in lowering cholesterol
Eating a diet rich in sugars and fats is a safe bet for cholesterol in the not too distant future, hence the great importance of taking care of the foods you eat in your daily diet. Eating foods that are naturally low in fat as well as foods that lower cholesterol is vital to maintaining a cholesterol-free body.
7 Foods to Reduce Cholesterol
Lentils are one of the best foods to lower cholesterol. This legume is especially indicated to reduce plasma cholesterol thanks to its magnificent properties, in addition to regulating intestinal transit. The main key is that it has both soluble and insoluble fiber, so its effect is multiplied.
- Soluble fiber: Absorbs water, key to capturing waste, toxins and fats and eliminating them from the body, preventing their metabolization.
- Insoluble fiber: Helps to improve the body’s purification thanks to cellulose
It is recommended to eat lentils at least twice a week because of their high content of fiber, vitamins, minerals, carbohydrates and proteins.
Nuts and dried fruit
Nuts and dried fruit are considered heart-healthy foods, as their effectiveness in reducing high blood fat content makes them very valuable foods in the diet. Nuts and dried fruit are vital in any healthy and balanced diet that is worthwhile thanks to its nutrients, essential for the proper functioning of the body: vitamins (such as vitamin E), minerals (such as selenium, phosphorus, magnesium and calcium), monounsaturated and polyunsaturated fatty acids, fiber and antioxidants. The most advisable nuts are walnuts, pistachios, almonds, hazelnuts, chestnuts and pine nuts.
It is well established that daily intake of green tea helps to reduce excess bad cholesterol. Green tea is one of the best foods that lowers cholesterol, as its action to attack hypercholesterolemia in a completely natural way is surprising. In less than 2 months your cholesterol will decrease significantly, and this is due to some chemicals present in green tea known as catechins, which limit the absorption of cholesterol by the intestines.
Another food to reduce blood cholesterol is oats, because like lentils, oats contain a high amount of soluble fiber, fiber that binds to the fatty acids inside the intestine, helping to prolong the emptying time of the stomach. Oats provide linoleic acid, vitamin E, protein and vitamin B. In addition, oats also help the body to release sugar into the blood much more slowly. The ideal way to eat oatmeal is in flakes, either to mix with fruit, yogurt, milk or even to make creams or purees.
This ancient cereal, consumed for generations, has great cholesterol-lowering properties. It is especially advisable to replace wheat with barley, as this can reduce blood cholesterol by up to 10%, significantly reducing the chances of cardiovascular disease or stroke. Introducing whole grains into a cholesterol-lowering diet is especially recommended, and should be part of any healthy, balanced diet. Containing soluble fiber, a potent weapon against cholesterol, barley is one of the best cereals for treating hypercholesterolemia.
Soy is another anti-cholesterol food that should not be missing in your daily diet, because it contains an extensive list of essential amino acids for the proper functioning of the body, helps prevent the appearance of numerous diseases. Soya is particularly suitable for reducing cholesterol, thanks to the soya protein and its isoflavones, which are responsible for lowering the body’s bad cholesterol. Lecithin in soy also works against cholesterol by preventing cholesterol from sticking to the arteries.
Chia seeds are a natural regulator of cholesterol, so they not only help to eliminate it, but also help to prevent its appearance. The fabulous properties of chia seeds are able to reduce triglycerides and dissolve fats that accumulate in the arteries, which is why it is considered one of the best foods to lower cholesterol. It also helps people with diabetes keep their blood sugar levels low.