Cholesterol can be a curse and a blessing for our body. It is a fatty substance produced by the liver and is essential for the functioning of cells and thus the human body in general.
Cholesterol is divided into two types: LDL and HDL in the blood. The first type is also called “bad cholesterol” because it tends to accumulate on the walls of blood vessels, forming an obstruction that can block arteries and this leads to serious consequences such as atherosclerosis and cardiovascular disease.
On the other hand, HDL cholesterol is the “good cholesterol” because it does not settle in the blood vessels and travels to the liver, where it will be used to produce bile.
Eating a healthy and beneficial diet is essential if you want to keep your cholesterol levels normal, and thus, you have to distinguish between good and bad cholesterol, because the goal is not only to lower the bad cholesterol but also to increase the level of the good cholesterol at the same time as well.
In the suggested list below you will find foods that help maintain a balance between good and bad cholesterol levels in the body.
10 foods that lower cholesterol
You can make your morning healthy and active thanks to oats. They are the most useful breakfast cereal par excellence, two servings of oats that can be eaten in stages a day are sufficient to help the body lower LDL cholesterol and significantly lower the level of bad cholesterol in the blood.
2. Extra virgin olive oil
Extra virgin olive oil contains monounsaturated fats that can reduce the level of bad cholesterol and increase the level of good cholesterol. In a healthy, balanced diet, it is recommended to consume three tablespoons of extra virgin olive oil daily, preferably raw.
3. Fresh salmon
Thanks to the omega-3s found in abundance in its meat, salmon is one of the best foods that help reduce cholesterol and triglyceride levels and prevent blood clots from forming.
Artichoke is one of the best healthy foods to purify the body, so much so that it is able to clean our arteries from bad cholesterol, and at the same time, artichoke increases the level of good cholesterol, which helps the body prevent the risk of atherosclerosis.
Beans are famous in all countries of the world for their many beneficial properties. In the case of cholesterol, beans, thanks to the presence of a large amount of fiber in them, reduce the level of cholesterol in the blood. It’s a cheap, traditional food that’s rich in healthy ingredients.
Lemon helps prevent cholesterol plaques from forming by inhibiting the oxidation of lipoproteins in the walls of blood vessels. By drinking it as a juice, lemon is able to increase the level of good cholesterol and lower the level of bad cholesterol.
Walnuts, almonds, pistachios, and peanuts are an excellent solution to lowering cholesterol even if you do not need to skip consumption due to the high calories. Walnuts are especially perfect as a morning and mid-afternoon snack. For example, four types of nuts make the perfect snack and give your body the right energy.
An apple a day fully protects you from cholesterol and its potentially dangerous harm. Through research conducted by Florida State University, researchers found that after six months, after the women with high cholesterol in the study ate apples every day, there was a decrease in bad cholesterol levels by nearly 23%.
9. Garlic and onions
Garlic and onions have many things in common due to the belonging of these two plants to one family and the same species, and they have a very strong smell and are among the foods that are most used in cooking, and above all, garlic and onions have the task of being able to clean the body of microbes and bacteria as well as from Bad cholesterol. Especially with garlic, to leave it unchanged in its properties, it is best to eat it in its raw form.
According to a study published in the American Journal of Clinical Nutrition , continuous consumption of soy can help reduce the amount of bad cholesterol in the blood by 10-15% thanks to proteins that prevent this type of cholesterol from settling on the artery walls. Soy is very easy to use in the kitchen thanks to its versatility: it can be used in soups, or as flour for making pasta and you can’t forget soy drinks and tofu (soy cheese).