Include them in your diet as these foods reduce cholesterol levels and keep them within the limit.
Having a blood cholesterol level above 200 mg/dl requires taking steps to lower it because it poses a significant risk of cardiovascular disease even if we do not experience any symptoms of discomfort that put us on notice. Today we will discuss foods that reduce cholesterol and do not let it get increased in your blood.
The excess of “bad” cholesterol, ends up accumulating in the arterial walls causing problems in the circulatory system that can trigger anything from a heart attack to a stroke.
Lowering cholesterol depends largely on following healthy habits, such as doing some daily exercise, and a proper diet, low in saturated fat and rich in fiber, essential fatty acids, and plant elements such as phytosterols. Let’s check those 5 foods that reduce cholesterol.
In the meantime don’t forget to check:
Foods that reduce cholesterol
If your cholesterol level skyrockets, part of the solution to reduce its levels in a few weeks is in your hand. Try to do some physical exercise every day and, also, include in your menus some foods that work when it comes to lowering it. Some of those that the Spanish Heart Foundation includes in its diet to reduce cholesterol are:
1. Whole grains, especially Oats
Oats have multiple beneficial properties for the body. Take it for breakfast, because its slow-absorbing carbohydrates will provide you with energy for all-day activities. In addition, this cereal is rich in soluble fiber, which makes it difficult for LDL (bad) cholesterol to be absorbed through the intestine, thus allowing it to reach the bloodstream in less quantity. As if this were not enough, oats contain avenasterol and lecithin, phytosterols that reinforce the effects of fiber in its fight against high cholesterol.
2. Blue fish
Mackerel, salmon, tuna, sardines… cannot be absent from a balanced diet, especially if you have to lower your cholesterol level. Oily fish is one of the main sources from which we can obtain essential fatty acids such as Omega 3 or Omega 6, which our body does not produce but needs for its proper functioning. Oily fish lowers bad cholesterol and triglycerides, being one of the most recommended foods for caring for cardiovascular health. The fatty acids it provides help reduce blood pressure due to its vasodilator properties.
Always taken in moderation, due to their high caloric intake, nuts are also foods that promote cholesterol reduction. Undoubtedly, walnuts, due to their high content in Omega 3 (exceeds that of some fish), occupy the first place on the list of anti-cholesterol nuts. As if that were not enough, they are also an important source of antioxidants.
4. Virgin olive oil
Using olive oil in stews and dressings is a delicious way to take care of the heart, reducing the presence of LDL cholesterol and, at the same time, enhancing the beneficial effects of good HDL cholesterol. Olive oil provides the body with polyphenols and vitamin E, both powerful antioxidants, and a remarkable amount of oleic acid (Omega 9), an excellent antidote to lower total blood cholesterol levels.
Due to its high fiber content, both soluble and insoluble, due to the minimum fat content that its intake supposes (vegetable fats) and due to the amount of nutrients that are able to provide us, lentils, beans, chickpeas... They must be present in a varied diet whose objective is to get the high cholesterol back to the ideal levels so that it does not pose any danger to health.
Final Words – Foods that reduce Cholesterol
Cholesterol has become a major health issue in the modern-day. Take care of your health by including these foods that reduce cholesterol and don’t allow it to increase.