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What 10 Foods Should You Eat to Lower Your Cholesterol?
25.02.2023 02:00
Updated: 14.04.2023 07:40
It has been scientifically proven that regular consumption of certain foods can reduce blood cholesterol levels by 10%.
Therefore, the best prevention against vascular diseases is the “correct” menu.
1. Brocolli, spinach, kohlrabi, celery
These vegetables contain a lot of fiber, which prevents the absorption of harmful cholesterol and promotes its removal. These vegetables act as a broom: they literally clean the arteries and vessels from cholesterol deposits.
You can make tasty and healthy salads from cabbage and spinach, dressed with olive oil. If you stew them with carrots, eggplants, tomatoes, peppers and greens, you will also get an anti-cholesterol dish.
2. Oyster mushrooms
These mushrooms contain the substance lovastin, which prevents the formation of cholesterol plaques. In addition, oyster mushrooms have bactericidal properties and help remove heavy metals from the body. In terms of protein and amino acid content, these mushrooms are similar to vegetables, but unlike the latter, they are more satiating.
3. Buckwheat
Buckwheat contains many microelements such as iron, phosphorus, potassium, zinc and iodine, which is extremely useful for the normal functioning of the thyroid gland. Lecithin contained in buckwheat porridge fights atherosclerotic plaques.
Buckwheat is also rich in vitamins, amino acids and vitamins E, PP, group B, and folic acid in its composition stimulates hematopoiesis. Buckwheat is a low-calorie dietary product, so in addition to cleansing arteries and blood vessels, it promotes weight loss.
4. Apples
Apples contain a lot of pectin and tannin - substances that promote optimal blood sugar levels. Eating several fruits every day will help rid the body of toxins, improve digestion and strengthen the walls of blood vessels.
Apple peel contains the majority of vitamins and microelements, so eat unpeeled fruit.
5. Berries: raspberries, strawberries, blackberries
Raspberries, strawberries and blackberries contain a lot of pectin, which has a beneficial effect on vascular tissue and removes toxins from the body. These aromatic berries have a powerful anti-sclerotic effect due to the content of beta-sitosterol.
6. Olive oil
Natural olive oil is a real treasure trove of polyunsaturated acids. It is recommended for obesity and cardiovascular diseases. You can take the oil as a separate product on an empty stomach, one spoon before breakfast, or dress salads with it.
7. Nuts
Nuts contain a lot of fats, which, despite their caloric content, are extremely useful for blood vessels. All types of nuts contain phytosterols - substances that prevent the absorption of bad cholesterol.
8. Red fish
Red fish varieties contain a lot of omega-3 fatty acids. These substances are extremely useful for strengthening vascular tissue - regular consumption of red fish reduces the risk of atherosclerotic plaques. In addition, salmon fillets contain vitamins B1, B2 and PP and promote good metabolism.
Eating a portion of boiled salmon or trout a day will provide your body with essential minerals and amino acids. To get the most out of your food, choose cooking methods that preserve all the nutrients: these include stewing or baking in foil. Smoked or salted seafood will only do harm.
9. Garlic
Garlic is a rich source of pectin, magnesium and flavonoids. Regular consumption of this vegetable improves blood circulation, protects the body from viruses and bacteria, and has an anti-cholesterol effect.
10. Green tea
Premium green tea is one of the best sources of antioxidants. It has been scientifically proven that the antioxidant catechin reduces the absorption of cholesterol by the intestines. Replacing coffee with green tea can reduce the level of "bad" cholesterol in the blood.
Flavonoids strengthen capillaries and vascular walls and neutralize free radicals.
