There’s nothing better than staying healthy, so in this article we’ve separated the best foods to lower bad cholesterol.
One of the main problems that prevent you from having a full and healthy life is poor diet, responsible for causing several consequences for your body. One of these problems is high cholesterol, thinking about it, we separate the best foods to lower cholesterol and help you have more quality of life.
There are two types of cholesterol. HDL, also known as the good cholesterol, is responsible for helping the liver process substances from food and expel toxins from the body. LDL is bad cholesterol, it accumulates in the inner walls of veins and arteries.
This means, in excess, it prevents the good circulation of blood in the body and this can have serious consequences. As well as the increased risk of heart attack, aneurysm, thrombosis, among other diseases.
To avoid the risks generated by bad cholesterol, below are the best foods to lower bad cholesterol, with them you will be able to have a better quality of life, without having to fear the problems caused by bad cholesterol.
Best foods to lower bad cholesterol
1- Flaxseed
Flaxseed is a very rich omega 3 seed, this substance is great for lowering bad cholesterol.
For better effects, it is recommended to ingest flaxseed in its natural version, the pure seed. To do this, just grind or crush the seed, because by breaking its shell you allow your intestines to absorb all the nutrients of this wonderful seed.
In addition, to facilitate the consumption of flaxseed when crushed. You can combine this seed with cakes, juices, pies, vitamins, this way it is easier to take advantage of all its properties.
You can easily find this product at natural food stores or mixed with other foods, such as fruit-flavored cereal bars.
2- Cinnamon
Studies carried out by Kansas State University, in the United States, point out that people who consumed cinnamon frequently had a reduction in bad cholesterol.
Therefore, this research concluded that the antioxidant substances present in cinnamon collaborate to reduce bad cholesterol. In other words, this spice, widely used in traditional sweets such as hominy and curau, has positive health effects.
In addition, you can also use cinnamon sticks in the preparation of teas, to prevent the risks caused by excess LDL cholesterol.
3- Oats
Oats have several forms of consumption, being bran, flour or grain. However, it has a soluble fiber, beta-glucan, which helps to reduce the amount of cholesterol that the body absorbs, having an inhibitory effect.
In addition, this fiber present in oats improves digestion, helps with glycemic control and increases the feeling of satiety. That is, it is perfect for dieting, along with other foods that help lower bad cholesterol.
Therefore, an alternative to lower LDL cholesterol levels is to include oatmeal in dishes such as smoothies, yogurts, fruits or even in savory meals according to your creativity.
4- Wine
Wine, especially red wine, has great flavonoid qualities that help regulate bad and good cholesterol levels. The reason red wine is the best at fighting bad cholesterol is the substances that are concentrated in the skins, which are used from beginning to end in the manufacture of this product.
First of all, this doesn’t mean you should drink too much wine every day. The ideal amount to fight bad cholesterol is to ingest one to two doses per day. So this gives an average between 200 ml to 250 ml of wine or two glasses in half.
However, choosing dry versions brings better results, as sweet wine tends to increase glucose, which in excess is also bad for health.
5- Olive oil
This food is perfect in the fight against bad cholesterol, this is because it accumulates oleic acid. As a result, it helps balance HDL and LDL levels, which can have a double beneficial effect. In addition, consuming olive oil frequently causes a reduction in blood sugar and improves blood circulation. So a suggestion to beat bad cholesterol is to consume a teaspoon of olive oil every day, you can also choose to add it to salads and add a little salt.
6- Orange
Just like red wine, this fruit is a very rich source of flavonoids, which is worth remembering, being fundamental in the fight against LDL cholesterol.
Estudos realizados pela Universidade de Viçosa, de Minas Gerais, confirma o efeito no organismo. Essa pesquisa aponta que ao consumir frequentemente essa fruta ajuda a diminuir os níveis do mau colesterol nos voluntários.
Além disso, a laranja não é rica somente em flavonéides, mas também em outros nutrientes que ajudam a reduzir a quantidade de colesterol absorvido pelo intestino. Portanto, para aproveitar ainda mais as vantagens dessa fruta, é indicado comer essa fruta em pedaços, retirando somente a casca e as sementes.
7- Soja
A soja é uma ótima aliada no combate do mau colesterol, portanto, ela é muito utilizada em diversos tipos de produtos. A soja é utilizada na fabricação de bebidas e alimentos, tanto salgados, quanto doces.
It is hardly possible to find this grain in its natural form, as soy is usually sold in its processed form. Therefore, to make the most of this food, it is ideal to eat juices and foods made from soy. Therefore, vegetarian or vegan products such as meat and soy cheese are great alternatives to consume this food.
8- Pisces
Most fish contain omega 3 fatty acid. This unsaturated fat helps to reduce the amount of bad cholesterol in the body, as a result it improves blood circulation.
However, to take full advantage of the benefits you need to eat this food always in a healthy way.
Therefore, the best way to eat these fish is grilled or roasted, these two ways are great to conserve the nutrients of these fish and avoid the use of oil and fats in the preparation.
Finally, species such as salmon, trout and tuna are very rich sources of omega 3. Therefore, these foods are great for reducing levels of bad cholesterol more intensively.
9- Avocado
Even though avocado is a very caloric food, it is rich in monounsaturated fats that are great for the body. However, for better results it is necessary to moderate the consumption of this fruit.
Furthermore, monounsaturated fats not only lower cholesterol but also help lower triglycerides. That is, avocado can help your body in two ways, you can consume this fruit in several meals.
For breakfast, we recommend that you consume the slaughter pure or with a little sugar. At lunch or dinner, this fruit is great in the preparation of sweet and sour salads, it is worth remembering that the sweet is given to the natural sugar present in this fruit.
10- Dark chocolate
As everyone already knows, dark chocolate takes less sugar and milk in its manufacture. As a result, the lack of these ingredients makes the chocolate taste more bitter, but this improves its health benefits.
The main substances that make dark chocolate one of the best foods to lower bad cholesterol are flavonoids, which as seen earlier help lower LDL cholesterol.
However, it is very common for people to have difficulty giving up the sweetest chocolates and going directly to the bitterest ones. So, if this is your case, we recommend that you start with versions with 20% and 30% until you get used to the bitterest ones.
11- Oilseeds
Oilseeds, popularly known as chestnuts and nuts, such as cashew nuts, hazelnuts, Brazil nuts, almonds or the nuts themselves. Concentrated in large amounts of antioxidants, these foods help fight against cell aging.
Another benefit of oilseeds is the presence of arginine. This substance helps in blood circulation, as a result, it reduces bad cholesterol. In addition, they also help to increase good cholesterol, HDL.
12- Artichoke
The artichoke is a flower harvested before it blooms and can be eaten cooked, even with olive oil. However, it is necessary to remove them piece by piece, pass them in the oil and eat the inner white part, also called “meat”.
The fiber of this food is where the benefits of artichoke are concentrated, which are resistant to the enzymes produced by the body, which are responsible for causing LDL cholesterol when they are processed.
Finally, the fiber in artichokes helps to lower the level of triglycerides. As a result, it fights the increase in obesity and prevents the emergence of diabetes in the future.
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