Cholesterol is a natural component necessary for overall health, yet too much of it can build up in the arteries, increasing the risk of heart disease.
And one of the most effective ways to lower blood cholesterol is to simply change your diet, which must include some healthy foods that lower cholesterol, such as vegetables, nuts, seeds, fatty fish and whole grains. Come with us and learn the most important foods that help you with that.
Cholesterol in the blood
How exactly do harmful cholesterol levels increase in the body?
Cholesterol is a natural, fatty, waxy substance present in our body and essential in the formation of cells in all tissues of living organisms. It is vital for survival and has a fundamental role in the metabolism or the so-called (bio-metabolism) and is useful for the proper functioning of the function of cells, nerves and hormones .
Cholesterol is of two harmful and beneficial types:
Good (good) cholesterol: It is a high-density lipoprotein (HDL) with a level of more than 40 mg / dL in the blood.
Harmful cholesterol: Less than 100 mg / dL in the blood, it is a low-density lipoprotein (LDL), which makes the arteries narrow and stiffer, and the harmful cholesterol increases if it exceeds its level and is associated with high blood pressure, it badly affects the heart and kidneys and causes blockage Blood vessels slowly.
When the level of cholesterol in the blood is high, the possibility of heart attacks increases because the blood did not get the amount of blood rich in the necessary oxygen, and the high level of cholesterol leads to a stroke because the blood does not reach the brain.
And cholesterol in our body is in the form of a lipoprotein that moves through the bloodstream, and these particles do not usually form in the walls of the arteries, but when the level of inflammation in the body increases, the low-density lipoprotein (LDL) known as “bad cholesterol” develops in the arteries and clots become dangerous, and flow Cutting blood to clear the way for a heart attack or stroke.
Your cholesterol will almost never be dangerous without inflammation because inflammation is the main cause of atherosclerosis and vasoconstriction and is associated with plaque deposits and thus leads to more inflammation which is the root of many diseases and heart disease is no exception.
What are the foods that lower cholesterol in the blood?
The question that engulfs itself: What lowers harmful cholesterol?
If you are looking for a way to lower cholesterol naturally, find foods that will help you with that before you take your medication.
So what are the foods that give you a healthy and integrated diet to lower harmful cholesterol?
There are avocados, mint, olive oil, nuts and seeds, and one of the main elements that help reduce high cholesterol are high-fiber foods where fiber and antioxidants are important for maintaining arteries and maintaining general health, and an increased intake of dietary fiber is associated with a lower incidence of heart disease And blood vessels and lower harmful LDL cholesterol.
The key to reducing the risk of heart disease, including high cholesterol, is to reduce the incidence of infections.
Among the foods that help reduce cholesterol in the blood:
There is no doubt that the nutrients in vegetables are anti-inflammatory and are one of the richest antioxidant foods, and they help with the phytochemicals they contain to combat the free radical damage that causes cancer.
Vegetables slow the aging process and keep arteries flexible and healthy.
Many dark leafy greens such as spinach, cabbage, and chard contain very low calories and protect against heart attacks by helping to create walls that protect against the build-up of cholesterol in the blood.
In addition, vegetables including beets, onions, broccoli, and artichokes are especially beneficial for increasing your fiber intake and maintaining heart health.
Any type of nuts is a good source of unsaturated fats as they provide an adequate amount of fiber.
Some nuts including almonds contain antioxidant flavonoids, which improve plant compounds and reduce inflammation.
Studies show that nuts can lower bad cholesterol levels especially in people with high cholesterol or those with diabetes.
The nuts also help prevent damage to the arterial wall and protect against dangerous cholesterol platelets, and they also help fight overweight and obesity.
Chia seeds and flax seeds
Flax seeds are the richest source of a plant-based omega-3 fatty acid called alpha-linolenic acid (ALA).
Both chia seeds and flax seeds are rich in both soluble and insoluble fibers that can support detoxification, gut health, and aid weight loss.
The soluble fiber content of these seeds reduces the amount of fats and cholesterol in the digestive system and helps prevent absorption.
Some of the seeds can be used with oats and yogurt in a lot of cooked or mixed foods.
One of the benefits of olive oil is that it is an anti-inflammatory substance full of indirect fatty acids that help improve heart function and also help reduce harmful cholesterol.
Use extra virgin olive oil to make sandwiches or salads with a variety of vegetables, add some to sauces, or you can use it as a flavoring flavor with vinegar for various meals you prepare.
Avocado is one of the biggest indirect sources of heart fats that can significantly increase good cholesterol and lower bad cholesterol.
Avocados also contain high levels of soluble fiber, which helps stabilize normal blood sugar levels.
In addition to providing anti-inflammatory phytochemicals such as beta-sitosterol, glutathione and lutein .
Add avocados to your diet in salads, desserts or eggs.
Why is it associated with lower rates of heart disease, cognitive impairment, depression, and many other conditions.
Other sources of omega-3 fatty acids include fatty fish like salmon, sardines, mackerel and herring.
As with some foods that lower cholesterol in the blood, this fatty fish can also increase good cholesterol levels as well as support a healthy weight and improve brain function.
Eat gluten-free foods
More grains have a healthier heart, mainly because they are a good source of fiber.
However, since gluten is a common allergen and can boost inflammation, we recommend focusing on gluten-free grains such as quinoa, oats, buckwheat, and barley because they tend to be easier to digest and can be used in ways similar to wheat or wheat flour, as well as provide a lot of Food.
Barley, for example, contains a compound called beta-glucan, which is a substance that absorbs cholesterol to help improve heart health and lowers cholesterol in the blood.
Green tea is an important anti-aging beverage.
Not only is it a rich source of cancer-fighting antioxidants, it also supports your heart health because it prevents high cholesterol in the blood.
Studies show that drinking green tea can help reduce arterial stiffness, the risk of heart disease, low blood pressure, reduce inflammation, as in cases of arthritis, as well as improve bone density and brain function.
Beans are known for their high fiber content, which reduces the rate of cholesterol absorption.
They also contain antioxidants and some minerals that support healthy blood circulation.
Black beans, beans and chickpeas should be included in the diet, whether in soups or salads, to protect the body from high blood cholesterol.
When it comes to fighting infections, consider turmeric, the king of all spices.
Turmeric’s most effective benefits include lowering cholesterol, preventing clotting, fighting viruses that cause diseases, killing free radicals, boosting immune system health and balancing hormones.
Turmeric contains an active ingredient that contains curcumin, which has proven effective in protecting against various inflammatory diseases including heart disease, cancer, colitis, wound healing, osteoporosis and other ailments.
Garlic reduces the risk of disease due to its antioxidants, anti-inflammatory, anti-viral, and immune-modifying properties.
Garlic is also effective for lowering cholesterol, preventing blood clots, lowering blood pressure and protecting against infection so that you can use it daily by adding it to sauces, soups, roasted vegetables or pickles.
Plus the large amounts of vitamins and antioxidants in sweet potatoes provide a good dose of fiber.
Also, eating them does not give much calories and is effective in lowering blood sugar, reducing cholesterol and high in potassium.
Often called “divine fruit” or (persimmons), it is rich in fiber and antioxidants, and is a good source of vitamins B and C. It is also rich in salts such as phosphorous, calcium, potassium and iron, making it one of the most prominent foods that help lower cholesterol.
In recent years, he discovered many health benefits and nutrients for this powerful fruit, especially for the heart, so you find many people resort to adding this fruit to their diet to prevent heart disease by reducing risk factors.
One study in Japan concluded that regular consumption of persimmon fruit for 12 weeks significantly reduced harmful cholesterol levels in the blood.
Rich in dietary fiber as well as important nutrients such as vitamin C, potassium and magnesium.
The benefits of okra are doubled as one of the best foods that simultaneously lower cholesterol and blood sugar.
Also, some research indicates that adding okra multiple times to the diet can help you maintain healthy cholesterol, fight heart disease, and balance blood sugar.
While adding these foods to your diet can certainly help you maintain blood cholesterol screening and lower harmful cholesterol, on the other hand it is important to combine it with a balanced diet and healthy lifestyle to directly improve heart health.
Reducing stress levels, exercising regularly such as brisk walking and swimming, increasing your overall healthy food intake, reducing processed and fast foods, and giving up unhealthy habits like smoking and alcohol are just some of the natural ways to control cholesterol levels and maintain better health.
It is important to limit the consumption of foods that increase harmful cholesterol, such as sugar, processed oils, canned foods, prepared foods and saturated with harmful fats.
For best results, be sure to link these changes to a healthy diet with regular physical activity and a healthy lifestyle.