Cholesterol is a substance found in the body responsible for regulating functions such as the formation of bile acids or some types of hormones. Although it is necessary, if its presence in the blood is above the levels considered normal, it produces hypercholesterolemia, a risk factor for certain heart diseases.
Diet can play an important role in lowering cholesterol, it is a double-edged sword: it can trigger cholesterol if it is unbalanced, but if it includes the foods that our body needs (recommended foods below) it is a great help to balance it.
Here are 12 foods that lower cholesterol naturally and can help protect you from heart diseases.
You can also read: What is High Cholesterol? 5 Natural remedies to Lower Cholesterol
Eating 2 pieces of apple daily helps slow down the oxidation of LDL cholesterol, according to research published in the European Journal of Nutrition.
This benefit is due to the antioxidant polyphenols found in the skin of apples. So don't peel it! It is a very popular food that lowers cholesterol naturally
2. Green tea
Unlike other teas, which are made from fermented leaves, green teas are steamed, which prevents a powerful antioxidant in this plant (epigallocatechin gallate or EGCG) from deteriorating, making this a great food to lower cholesterol naturally.
Nine clinical studies have observed that including avocados in our daily diet, especially in those who have hypercholesterolemia, favors the reduction of total cholesterol levels between 9 and 45 percent, as well as LDL cholesterol.
Consuming half an avocado during the day before the main meal (lunch) can be a very effective tool if you want to lower cholesterol naturally.
Bonus!: Recipes to Lower Cholesterol Naturally
Green leafy vegetables, such as spinach, reduce cholesterol levels, especially when the diet is very rich in fat, since they favor a greater elimination of cholesterol in the stool.
On the other hand, these vegetables contain a high percentage of stanols and sterols, which also means that there is less intestinal absorption of cholesterol.
5. Olive Oil
The oleic acid in extra virgin olive oil is a great help to regulate the level of cholesterol in the blood, as it helps to lower "bad" cholesterol and increase "good" cholesterol, according to the Predimed study on Prevention with the Mediterranean Diet. In addition, it does not increase triglycerides either.
Its richness in fiber helps prevent and relieve constipation and reduces cholesterol levels. It can also help you regulate your blood sugar level. It is important to include this in your diet.
7. Almonds (Without Salt)
A handful of raw almonds a day can help control bad cholesterol and raise good cholesterol, according to a study published in the "Archives of Internal Medicine.”. If you love dried fruit, this is going to be your food to lower cholesterol naturally.
8. Artichoke, prevents arteriosclerosis
It contains cynarin, a substance that makes the gallbladder work harder. It needs cholesterol to function, so if you work, your activity "uses up" more cholesterol.
Its consumption reduces the risk of atherosclerosis and heart attack. It is estimated that 1 or 2 cloves of garlic lower the level of cholesterol by 8-10%. It also helps regulate platelet tension and aggregation, preventing the formation of thrombi.
10. Chia seeds
Like those made from flax (there are also poppy or sesame), chia seeds are a good source of omega 3 polyunsaturated fats (alpha-linolenic acid), which helps to regulate blood pressure and cholesterol in the blood (they decrease LDL lipoproteins and increase HDL) . They are also very rich in fiber and antioxidants.
11. Egg Whites
The fatty acids in egg whites increase "good" cholesterol. So, now you know, tortillas are better with two egg whites and one yolk or take only boiled whites, which are also very satiating.
12. Brown Rice
A serving of 80 grams of raw brown rice provides 30% of the magnesium needed per day and a deficit of this mineral increases the level of lipids in the blood, which favors atherosclerosis, arrhythmias and the formation of thrombi.
Bonus natural way to lower cholesterol!
13. Bergamot Supplement
Some studies have shown that bergamot supplements help lower cholesterol levels, as well as low-density lipoprotein (LDL), which is an important factor for heart disease. On the other hand, high-density lipoprotein (HDL) with protective benefits was raised.
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