Cholesterol is a type of waxy fat found in the blood and naturally produced by all cells, especially in the liver. Consumption of foods of animal origin and trans fats causes an increase in cholesterol. Among the causes of high cholesterol are factors such as being overweight, unhealthy diet, sedentary life, harmful habits, and family history of cholesterol diseases.
CAUSES CARDIOVASCULAR DISEASES
High cholesterol can cause cardiovascular diseases and stroke. For this reason, it is necessary to eat a healthy diet and exercise regularly to lower cholesterol. According to the news in Posta, Dr. Mehmet Öz stated the effective foods that lower cholesterol. Here are those foods…
BLUEBERRIES
One of the reasons why it is a great nutrient is that it reduces the level of bad cholesterol in the blood, which causes clogged arteries. Researchers think this may be because bilberry supports liver function. When the liver is supported, cholesterol is removed from the body much more easily. Whether fresh, frozen or dried; You can get the same benefits from all three.
OAT
Starting the day with a warm bowl of oats is a very good move. Of all the whole grains, oats are the best source of soluble fiber. And the kind that produces a gel that prevents cholesterol from being absorbed into your blood. Try to consume 5-10 grams of soluble fiber each day. If you start your day with 20 grams of cooked oats, you’re starting with 5 grams of soluble fiber. For an extra 3 grams of fiber, garnish your oats with chopped apples.
ORANGE JUICE
Orange juice makers try everything. This includes adding cholesterol-improving components known as plant sterols (phytosterols). As a result of 84 scientific studies, it has been revealed that taking 2 grams of phytosterols a day can reduce the level of bad cholesterol by up to 8 percent. If you are on medication, check with your doctor about interactions. If possible, eat sterol-added butter, milk, cheese, bread.
TOMATO
If you eat lycopene-rich tomatoes for a few weeks, you’ll see your bad cholesterol drop by up to 10 percent, according to a new study. Researchers say that lycopene helps break down this atherosclerotic fat, while also stopping the production of LDL (bad) cholesterol. To get the full benefits, you should consume at least 25 milligrams of lycopene per day. This means 110 grams of tomato puree.
CHOCOLATE
Chocolate contains flavonoid antioxidants that help lower cholesterol, as well as oleic acid, the same type of heart-friendly monounsaturated fatty acid found in olive oil. You can eat in a controlled way to fix your cholesterol. However, on condition that it is limited to one piece of dark chocolate a day… In addition, the chocolate you eat must contain at least 70 percent cocoa. The heart-friendly ingredients we’re talking about come from cocoa.
ASPARAGUS
But it was steamed because this method increases its cholesterol-lowering properties. Other vegetables that are more beneficial when steamed for a short time are beets, okra, carrots, eggplant, green beans and cauliflower. Researchers say that when they are cooked like this, they retain bile acid, and the liver must use more LDL (bad cholesterol) to produce more bile. This means less LDL in the blood.
OLIVE OIL
A monounsaturated fat store that is rich in antioxidants, heart-friendly, helps lower bad cholesterol and raise good cholesterol. In a study of people with high cholesterol, blood samples were less prone to harmful clotting two hours after a meal with olive oil. Because olive oil is rich in plant phenolics that reduce this possibility. Use up to two tablespoons a day.
AVOCADO
Avocados contain heart-friendly monounsaturated fatty acids that raise healthy cholesterol while lowering bad cholesterol and triglycerides. I am also sure that you will love the light taste and creamy texture of this fruit (yes, avocado is a fruit). You can mash up guacomole, slice it and put it on your sandwiches or salads, or add a little sea salt and eat it on whole grain bread.