Foods To Lower Cholesterol – Cholesterol is one of the risky health disorders. To prevent this health problem, there are several cholesterol-lowering drinks and foods that you can consume every day.
High cholesterol is one of the causes of heart disease. High cholesterol in the body can cause heart disease. This is because cholesterol can trigger blockages in peripheral blood vessels that later reduce the blood supply to the heart area.
Seeing the risks that can be posed by bad cholesterol, it is important to make prevention efforts against these health disorders. There are many ways that can be done, one of which is by consuming cholesterol-lowering drinks and foods. Here is a list of cholesterol-lowering foods and also drinks.
Foods To Lower Cholesterol
Foods To Lower Cholesterol #1: Nuts
Nuts such as walnuts, peanuts, walnuts, and almonds are the types of foods to lower high cholesterol.
Nuts contain polyunsaturated and single healthy fatty acids.
In addition, nuts also supply vitamins, fiber, antioxidants, and omega-3 fatty acids.
Foods To Lower Cholesterol #2: Whole wheat
Oats from whole grains, including oatmeal, oat flour, and oat powder are also among the foods that can lower high cholesterol.
Oats contain soluble beta-glucan fiber that can maintain the health of the body’s metabolism.
Based on the results of studies that observed a minimal population of cases of coronary heart disease, it turns out that local residents diligently eat fiber-rich intake such as fruits, vegetables, and whole grain products.
Foods To Lower Cholesterol #3: Green vegetables
Green vegetables, such as spinach, arugula, and kale, have been shown to help lower cholesterol levels. This is because the antioxidants contained in green vegetables are able to bind to bile acids made from cholesterol, thus preventing the accumulation of cholesterol in the blood.
The content of inulin substances in bananas is useful to reduce cholesterol from the food you consume. This helps you to control your cholesterol levels.
#5. Green tea
Green tea is one of the herbal drinks that can lower bad cholesterol in the blood. The content of catechins in green tea is known to reduce the absorption of bad cholesterol in the blood.
#6. Soy milk
If you like to drink milk, there is no harm in trying to get used to drinking soy milk. This one milk is suitable for the replacement of fat-rich cow’s milk that you consume.
Soy milk is suitable as milk for people with cholesterol, because soy can reduce the levels of bad cholesterol and triglycerides in the blood. In fact, not only soy milk is good for consumption, but other foods made from soybeans.
For example, edamame, tofu, and soybeans are good foods for cholesterol. Consuming 25 grams of soy every day is believed to reduce LDL levels in the blood by 5-6 percent.
In the body, there are two types of cholesterol, namely LDL (Low Density Lipoprotein) commonly referred to as bad cholesterol, and HDL (High Density Lipoprotein) or good cholesterol. LDL or bad cholesterol carries fat throughout the body.
HDL lifts excess cholesterol and brings it back to the liver. To lower LDL levels, avocado consumption can be one of the best options. Avocados are rich in monounsaturated fats, fiber, phytosterol nutrients and polyphenols. Therefore, avocados effectively lower bad cholesterol levels and keep cholesterol balanced.
Berries such as strawberries, blackberries, and raspberries are able to lower bad cholesterol or LDL in the body. Berries have a high polyphenol content that serves as a natural antioxidant. In addition to lowering cholesterol, berries can also lower blood sugar levels.
#9. Olive oil
Olive oil contains unsaturated fatty acids and vitamin E that can lower bad cholesterol.
If you want to use olive oil as a cholesterol-lowering food, you can consume as much as 2 tablespoons every day or can also mix it in a salad.