Lower your blood cholesterol levels by eating these foods
High cholesterol levels in your blood can cause serious heart problems, so it would be ideal to lower your cholesterol values. You can do this through medical treatment, but also by changing your lifestyle.
Nutrition plays an extremely important role in maintaining the optimal blood cholesterol level.
Unhealthy fats, pastries and sweets must be removed from the diet if you have cholesterol problems.
There are a number of foods that help you reduce the “bad” cholesterol in the blood – Here’s what foods we are talking about!
Kale Cabbage – Kale is rich in lutein and helps lower LDL cholesterol levels by preventing its storage in the body.
Moreover, this cabbage contains both vitamin A and vitamin C in large quantities so your body gains in many ways from the consumption of kale.
Oats – The American Heart Health Association recommends eating oats, as the high fibre content of the oats acts like a sponge, absorbing excessive cholesterol from the arteries, preventing it from causing blockages. Ideally, choose organic oats.
Apples – You already know that an apple a day keeps the doctor away, but what you did not know is that apples are also known to lower cholesterol. Being rich in polyphenols and fibre, apples help the body eliminate excess cholesterol. One apple contains 4.4 grams of fibre, including pectin, a soluble fibre that removes cholesterol.
Garlic – Allicin from garlic is the one that has a beneficial effect on high cholesterol. Add fresh garlic to healthy salads or to the sauces you prepare to help your body lower blood cholesterol levels.
Spinach – Spinach is one of those healthy foods that has plenty of benefits for the body, including cholesterol reduction in blood. As with kale cabbage, lutein is the one that has a positive effect on cholesterol.
Avocado – Avocado contains large amounts of oleic acid, which increases the “good” cholesterol level and lowers the bad one. At the same time, high levels of avocado fibre help to clean the digestive system.
Green tea – Green tea is healthy, prevents cancer, but also lowers blood cholesterol. The flavonoids found in green tea are the ones responsible for lowering cholesterol.
Tomatoes – Lycopene from tomatoes has a beneficial effect on the heart. Cooked tomatoes have a higher lycopene content, unlike raw tomatoes, so it is recommended to eat them if you have cholesterol problems. Sauces, soups and tomato juices are ideal for people who have cholesterol problems.
Flaxseeds – Their fibre and Omega-3 content help lower blood cholesterol. The seeds keep the feeling of satiety for a long time so they are ideal in weight loss diets.
Salmon – Salmon is rich in Omega-3, proteins and healthy fats. So nutritionists recommend eating salmon to reduce cholesterol and more.
Exercise can improve cholesterol. Moderate physical activity, at least 30 minutes a day, can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. Consider:
• Taking a brisk daily walk during your lunch hour
• Riding your bike to work
• Swimming laps
• Playing a favorite sport
To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few sit-ups while watching television can make a difference.