Health & Sport

Cholesterol: healthy foods that lower cholesterol

You have certainly heard over time talking about cholesterol-lowering foods and, without a doubt, the connection between diet and cholesterol has sparked your curiosity. First, let’s start with the beginning. In our body there are two types of cholesterol: good cholesterol and bad cholesterol. Generally, the “good” cholesterol level is healthy, while the “bad” cholesterol level increases the risk of heart problems, because it tends to block or hinder arteries, while good cholesterol is trying to move it to the liver to be able to be removed. Furthermore, “good” cholesterol protects against damage to blood vessels. Let’s not forget the cholesterol found in certain foods, which may be beneficial to health or not.

Experts used to think that cholesterol-rich foods (egg yolks or shrimps) would result in their growth in blood, while new research demonstrates the opposite. However, some foods are even known to control and improve cholesterol, but especially to reduce the risk of heart disease

Foods that help lower cholesterol

Legume. Studies have shown a link between legumes and cholesterol levels. Among these, we can list beans, lentils, peas and even pods. A study published in the Canadian Medical Journal found that 94 grams of legumes a day dropped 5% to “bad” cholesterol. Perhaps this percentage does not seem much, but the quantity is significant. Legumes are one of the most versatile groups of foods, since they can be eaten in many forms, such as grains or humus, flour and other pulp products. Add beans to an omelet or consume a lentil soup.

Avocado. In a study from the University of Pennsylvania, researchers have asked adults with weight problems to follow a low fat diet with and without avocados. While this low-fat diet lowered “bad” cholesterol by up to 7mg / dl, a moderate diet brought better results. Specifically, people who did not consume avocados had a reduction of 8mg / dl, while the avocado group had reached a 14mg / dl reduction. Avocado can be consumed with almost anything, being a versatile and ideal food in our diet. In smoothie, omelette, frittata or salad, soup or vegetable, is the ideal choice for any meal of the day.

Oat. It is no longer a secret that oat is a super food, especially when it comes to cholesterol lowering. For example, people who have used oats have reduced 5% total cholesterol and 10% cholesterol “bad”.

Almonds. According to a study published in the Journal of Nutrition, it was found that among the patients suffering from heart disease, consumption of only 10 grams of almonds before breakfast (somewhere in 8 almonds) significantly increased the “good” cholesterol level. Six weeks later, cholesterol levels were 12% -14% higher, and after 12 weeks, 14% -16%.

Green tea. One of the strategies that help reduce heart disease is to lower the “bad” cholesterol level without affecting the “good” one. Good news? Green tea can be helpful in this trick. An analysis published in the American Journal of Nutrition revealed that, as a result of green tea consumption, the “bad” cholesterol level dropped significantly without affecting the “good” cholesterol.

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