Cholesterol is a waxy fat produced by the human body. Cholesterol is a necessary structure during cell formation, when energy is produced to the body and cells, and to defend the body against inflammation.
The body produces as much cholesterol as it needs for these tasks. In addition, people also get cholesterol from foods of animal origin.
However, when the cholesterol level in the body reaches very high levels, clogged arteries can be seen over time.
OAT
Consuming a healthy source of fiber is one of the best ways to lower your cholesterol. Therefore, you need to pay attention to the amount of fiber you take daily.
Oats, on the other hand, produce a gel structure to prevent cholesterol from being absorbed in your blood, as well as being a source of healthy fiber. Consuming 5g of soluble fiber per day would be a good start.
DARK CHOCOLATE
Chocolate contains flavonoid antioxidant content that helps lower cholesterol and also contains oleic acid, which is similar to monounsaturated fatty acid.
It helps in lowering cholesterol when consumed in a controlled manner. It is important to note that the chocolate you choose contains 70 percent cocoa.
AVOCADO
Avocados contain heart-friendly monounsaturated fatty acids that raise healthy cholesterol while lowering bad cholesterol and triglycerides.
You can use it in a very wide area, from sandwiches to sauces.
TOMATOES
Recent studies have found that eating a diet rich in lycopene lowers bad cholesterol by up to 10 percent.
Moreover, in these studies, it was noticed that it could stop the production of bad cholesterol called LDL while eliminating the vaso-occlusive oil. So don’t forget to add a tomato to every day!
BLUEBERRIES
Blueberries are an important nutrient that supports the liver.
Studies show that the proper functioning of liver functions also makes it easier to keep cholesterol levels in the right range.
KIDNEY BEAN
Kidney beans, which are rich in soluble fiber, also reveal a serious decrease in cholesterol levels.
In one study, it was found that those who consumed 85 g of kidney beans a day had reduced cholesterol levels by 8% after 12 weeks.
ASPARAGUS
Because a steamed asparagus retains bile acid, it leads to lower cholesterol, as the liver uses more cholesterol to produce bile.
OLIVE OIL
Olive oil is an important food source known to be rich in healthy fats.
One study found that people with high cholesterol were less prone to harmful clotting after consuming a meal or two of olive oil.
ORANGE JUICE
Thanks to plant sterols called phytosterols, orange juice greatly helps to lower your cholesterol.
So don’t forget to add a freshly squeezed orange juice to your breakfasts!
ALMOND
Rich in unsaturated fats, almonds increase the oxidation rate of cholesterol, allowing you to burn it more easily.
Thus, for a low cholesterol, adding a few almonds between your snacks can lead to a big change in your health.