Reduce Cholesterol With The 11 Most Effective Foods!
High cholesterol levels are considered a risk factor for the development of cardiovascular diseases, the leading cause of death in the world. BUT, one of the most effective ways of controlling cholesterol is completely under your control: Be careful what you eat!
However, it becomes difficult when the rules for a healthy diet have changed. “To understand how diet can affect your cholesterol, we must first set a record,” says Dr. Elroy Vojdani, MD. “The story we heard in the 80’s and 90’s that cholesterol in the food you’re heating can affect cholesterol in your blood is not incorrect.”
Recent studies have shown that other types of food can affect your cholesterol and your heart health – here are foods that lower cholesterol and experts prefer.
1) Olives and olive oil
“Various studies have shown that olive oil or a diet rich in olive oil reduces the level of total cholesterol in the blood,” says Amy Riolo, author of the book “Mediterranean Diabetes”.
In the study of people with high cholesterol, blood samples taken only two hours after respondents eating a meal with olive oil, showed less potential for harmful clotting compared with those who ate a meal with corn oil. This may explain the low incidence of heart problems in countries where olive oil is the main “fatty” food.
When replacing saturated fats such as animal products – beef, bacon, butter – with mono or semi-saturated fat from plant sources such as avocado, the effect on cholesterol is dramatic, says Dr. Vojdani.
LDL levels reduce, a type of cholesterol that contributes to the accumulation of plaque that can cause arterial blockade. At the same time, HDL , which plays a role in cleansing LDL from the body, increases, says Dr. Vojdani.
3) Red onion
No more tears – this culinary species has been shown to lower the level of LDL and probably because of the flavonoid known as quercetin, which acts as an antioxidant that helps prevent cholesterol from arterial blockage.
Raw onions may not be so effective. However, some researches show that onions in cooked food had a greater impact on blood cholesterol. Culinary “reddish” relatives, including garlic and liver, have a similar effect. They can reduce bad cholesterol, increase good cholesterol and maintain a healthy blood pressure level.
Oats, bran and other integral grains are excellent sources of fiber. Nutrients that can be linked to cholesterol in the diet and prevent its absorption in the body, says Dr. Vojdani.
“For many people this can be enough to achieve significant results,” he says.
5) Legumes (beans, peas, lentils, chickpeas)
Most people do not eat enough legumes – beans, peas, lambs, chickpeas – although it is food that lowers cholesterol. Here’s a Good Reason to Increase Your Intake: A study published in the Canadian Medical Association Journal revealed that only one meal per day in six weeks lowered LDL by 5 percent.
Beans and other legumes have plenty of fiber and antioxidants, both of which affect cholesterol.
This bright yellow condiment, used in curry, is a potent anti-inflammatory agent and can help reduce LDL levels in our blood, according to Dr. Vojdani.
Even small doses of its active ingredient, curcumin, can reduce total and LDL in patients with coronary disease, research shows.
Tofu, Tobacco, Soy Milk, etc. – Each soya-based food is a good source of phytosterol, which is structurally similar to the cholesterol produced by your liver.
When you eat these foods that lower cholesterol, your body absorbs less cholesterol. Simply gaining the recommended amount of soy daily can lead to a reduction in LDL by up to 14 percent.
Almonds are foods that help lower cholesterol as a good source of healthy fat and fiber, two nutrients that help maintain cholesterol levels.
Penn State researchers found that patients who ate almond every day for six weeks had higher levels of healthy HDL compared to a group that did not receive a daily dose.
Once considered completely unhealthy because of saturated fat, butter was on the black list and we were all encouraged to eat margarine instead. Fortunately, now that the myth about saturated fats is revealed, butter is back. And science has shown that margarine is an unhealthy option when it contains trans fat or partially hydrogenated oils.
Unlike some other cooking fat, butter contains important nutrients, including fatty acids and fat-soluble vitamins. This does not mean you can eat unlimited quantities!
10) Black chocolate
Black chocolate has large amounts of flavonoids, which are antioxidants that help fight inflammation and can lower LDL, says Dr. Vojdani.
In one study, individuals who consumed dark chocolate and cocoa a day for four weeks watched the sterol drop by about 4%.
11) Black Wine
Resveratrol, a substance found in red wines, can prevent damage to the blood vessels. This helps to prevent accumulation of plaque and can reduce LDL. Of course, it’s important to drink it moderately.
“This potential benefit will probably disappear when you cross the two-glass threshold,” Vojdani says, “because the amount of alcohol will be counter-productive to antioxidant benefits.”