8 Foods You Need To Eat To Lower Cholesterol

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8 Foods You Need To Eat To Lower Cholesterol
8 Foods You Need To Eat To Lower Cholesterol
Video: 8 Foods You Need To Eat To Lower Cholesterol
Video: Say Goodbye Cholesterol With This 8 Foods That Lower Cholesterol 2023, February
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If you suffer from high cholesterol, you should know that this disease could cause a heart attack.

According to specialists at FamilyDoctor.org, the normal levels are:

-Less than 200 is better.

-200 to 239 is almost high.

-240 or more implies that you are at risk of heart disease.

According to research by Harvard Medical School and highlighted in a publication by the Eroski Consumer Foundation, there are some efficient foods to help lower cholesterol.

Oats

The set of substances that compose it has been shown to reduce plasma cholesterol rates: unsaturated fats, avenasterol, fiber and lecithin.

Avenasterol is a phytosterol that decreases the absorption of cholesterol in the intestine. The same happens with lecithin.

How to eat it? Some of the alternatives to prepare it are to mix it with fruits, milk or yogurt. It also works very well to give consistency to vegetable soup.

2. Barley

Its composition is similar to that of oats. It is rich in soluble fiber, beta-glucans are effective in reducing bad cholesterol.

Studies show that tocotrienol, a form of vitamin E, works as a powerful antioxidant, located in the shells of the grains of barley, oats and rice. In brown rice it is more abundant.

If you want to include it in your healthy diet, prepare it with lentil soup or as a natural grain.

3. Pulses

By consuming them you will reduce serum cholesterol and the formation of the atheroma layer that generates cardiovascular diseases. The walls of the arteries will not be obstructed because when eating legumes, the lectins that compose them favor the transport of blood cholesterol and metabolism.

4. Eggplant and fruit

In addition to the eggplant, add the okra. These two vegetables provide fiber to your body, a compound that limits and delays intestinal absorption of cholesterol, by promoting mixing with bile acids to eliminate stool.

Okra is a vegetable that is eaten raw, in salad or dehydrated.

Regarding fruits, it is recommended to include apples, grapes, strawberries and many citrus fruits in meals.

5. Nuts

I love! You too? If you are a lover of nuts, you have to know that in this case, the ideal is nuts. Its supply of alpha-linolenic acid that the body transforms into omega-3 fatty acids reduces cholesterol.

To incorporate them into your diet, eat 4 or 6 units a day, add them to your salads, pasta, desserts or sweets.

6. Oils

The main one is olive because it is rich in monounsaturated fatty acids, vitamin E and phytosterols. To use it when preparing your dishes, look in the supermarket or food store for the one that is extra virgin olive, as it is of higher nutritional quality, and use it to dress your salads.

7. Soy

As a legume or oil, it will provide your body with the necessary amount of high nutritional quality fat that will reduce serum cholesterol.

Soy is prepared boiled or stewed, like any legume. In addition, they give a delicious flavor to soups.

8. Fish

Blue fish have 10 grams of fat rich in omega-3 polyunsaturated fatty acids, recognized for their ability to reduce plasma triglycerides, the risk of thrombosis and blood pressure.

Nutrition specialists recommend consuming fresh blue fish two or three times a week, at 140 grams per serving per day. It is mandatory to include sardines, anchovies, tuna and salmon, among others, on the menu.

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