Diet to lower cholesterol with these excellent foods
Before introducing these 11 nutrients and diet to reduce blood fat and lower cholesterol, it is best to briefly introduce blood lipids and their variants and to understand the effect of nutrition on the condition.
What is Blood Fat?
Blood lipid is a term used for all fatty substances in the blood, including cholesterol and triglycerides. Some people have high levels of cholesterol in their blood, which increases their risk of heart attack.
What is Cholesterol?
Cholesterol is a fatty substance that is mainly made in the body when the liver breaks down saturated fats in foods. This cholesterol then enters the bloodstream.
There are two forms of cholesterol in the blood:
LDL, often referred to as bad cholesterol, because it causes cholesterol to enter the bloodstream.
HDL, often known as good cholesterol, because it lowers bad blood cholesterol.
What is triglyceride?
Triglyceride is another type of fat present in the blood and we usually get it from food. In fact, once you eat, the food in the liver becomes triglyceride.
The liver can also convert the extra calories you eat (including excessive alcohol intake, sugary drinks or eating too much fatty or meaty foods) into triglycerides.
These fats are released into the bloodstream and are transported to the offending body or used as energy or stored as fat.
The effect of nutrition on blood cholesterol levels
Heart disease is the leading cause of death worldwide. High cholesterol, especially bad cholesterol (LDL), increases the risk of heart disease. In addition, low cholesterol (HDL) and high triglycerides can also increase this risk.
Your diet has an important role in the level of blood cholesterol.
Foods that are effective in lowering cholesterol
Avocado is an exceptional fruit, rich in nutrients such as monounsaturated fatty acids and fiber. It reduces LDL cholesterol and raises HDL cholesterol levels.
One group of herbs include beans, peas, and lentils, which contain high amounts of fiber, minerals, and protein. Replacing these legumes instead of processed grains and processed meats can reduce the risk of heart disease.
According to studies, eating 1/2 cup daily has a significant role in reducing bad LDL cholesterol.
3. Nuts (especially almonds and walnuts)
Nuts are other special foods on this list. The nuts have a large amount of monounsaturated fatty acids, which are the best types of fat. In addition, walnuts contain omega-3 fatty acids that are essential for heart health.
The Nuts contain compounds called phytosterol, these compounds can lower blood cholesterol levels by blocking the absorption of cholesterol into the intestines. So we suggest putting your nuts in a balanced diet.
4. Fatty fish
Fatty fish such as salmon and mackerel are good sources of long-chain omega-3 fatty acids.
Omega-3 improves heart health and increases HDL cholesterol and reduces inflammation and stroke risk.
It is important to note that the healthiest way to cook fish is to steam or grill it because frying the fish can increase the risk of heart disease.
5. Whole grains (especially barley and Oat)
Research has shown that consumption of whole grains (unrefined) is associated with a reduced risk of heart disease.
Oats contain a type of soluble fiber (beta-glucan) that helps lower cholesterol. Taking it can lower your total cholesterol by 5% and LDL cholesterol by 2%.
Barley is also rich in beta-glucan and can help lower LDL cholesterol.
Fruit can be one of the best choices for a heart-healthy diet for a variety of reasons.
Fruits are high in soluble fiber, which can help lower cholesterol levels. One of these soluble fibers is pectin, which reduces cholesterol by up to 5% and is found in fruits such as apples, grapes, citrus fruits, and strawberries.
Berries and grapes are an excellent source of plant compounds that help increase HDL cholesterol and lower LDL cholesterol.
7. Bitter Chocolate and Cocoa
Cocoa is one of the main ingredients in bitter chocolate. According to studies, bitter chocolate cocoa can reduce LDL cholesterol and increase HDL cholesterol due to flavonoids. Although this may seem unbelievable, it is true.
Note that you can either consume cocoa alone or choose bitter chocolate with a cocoa content of 32% or higher.
Garlic has been used for centuries in cooking and as a medicine. The herbal ingredients in garlic help lower cholesterol levels.
9. Green Tea
While green tea is highly regarded, black tea and white tea have similar properties and affect health. One of the most useful compounds is catching tea, which helps to activate nitric acid. It is important for blood pressure control. It also prevents cholesterol synthesis and absorption and blood clots.
10. Leafy vegetables
Among these vegetables are cabbage and spinach, which contain lutein and other carotenoids and are associated with a reduction in heart disease.
These vegetables, by binding to bile acids, lower cholesterol and cause the body to excrete more cholesterol.
11. Pure olive oil
Olive oil is a rich source of monounsaturated fatty acids that increase calcium Good HDL levels and low LDL cholesterol levels.
In the end …
New research has shown that following vegetarian diets, especially vegetarian diets, can significantly lower cholesterol levels. High cholesterol is associated with an increased risk of heart disease and stroke.
This study shows that long-term adherence to plant-based diet patterns can lead to changes in body composition that ultimately help lower cholesterol levels.
The immediate health benefits of a vegetarian diet such as weight loss, low blood pressure, and cholesterol recovery are well known.
Cholesterol is a fatty substance known as fat and is critical for the normal functioning of the body.
While high levels of “good” HDL cholesterol are useful, high levels of LDL as “bad” cholesterol can lead to heart disease.
A vegetarian diet consists of consuming vegetables, fruits, whole grains, nuts, and whole grains that are naturally high in substances such as soluble fiber, soy protein, and plant sterols, while a vegetarian diet is all about vegetarian and animal foods.
In this study, 5 observational and controlled studies were reviewed. The results showed that a vegetarian diet was associated with a total cholesterol of 0.9 mg / LD.
High cholesterol is a major contributor to cardiovascular disease, but fortunately, you can reduce that risk by adding a variety of foods to your diet.
Increasing your intake of these foods will keep you on a healthy diet and keep your heart healthy.