What to eat to lower cholesterol?

We can prevent and overcome high cholesterol through proper diet and exercise.

The combination of a sedentary lifestyle and poor diet can lead to high cholesterol and increase the risk of heart attack and stroke. We can still prevent and reverse high cholesterol through proper diet and exercise.

1. Oily fish

Fish like salmon are low in saturated fat and high in omega-3s, which are good for your heart. Omega-3s help reduce inflammation and lower triglyceride levels.

2. Nuts

Walnuts, almonds, and flaxseeds also contain omega-3 fatty acids and have many health benefits.

Not only do nuts help reduce inflammation, they can help you maintain a healthy weight and reduce your risk of type 2 diabetes. Consume about 28 grams of seeds at least five times a week for maximum benefit.

3. Oats and high-fiber foods

Soluble fiber found in oatmeal, beans, and prunes helps reduce the amount of cholesterol absorbed into the blood. Just 1.5 cups of oatmeal for breakfast can meet your daily fiber needs.

4. Avocado

Avocados are a source of heart-healthy fatty acids called MUFAs, or Monounsaturated Fatty Acids. They help lower LDL – bad cholesterol.

5. Olive oil

Olive oil has antioxidant properties and is a good source of MUFAs. Nutritionists recommend two tablespoons of olive oil per day. Olive oil can be added to the diet through salads or as a substitute for butter or margarine.

6. Orange

Oranges contain pectin, a type of fiber that helps lower cholesterol. The potassium in oranges can also help lower blood pressure by offsetting salt.

7. Alcohol

Wine increases HDL – the good cholesterol – which helps clear plaque from the arteries. Red wine in particular offers heart health benefits because it contains the antioxidant resveratrol. A glass a day is a healthy dose.

8. Kale

Kale is a heart-healthy superfood. It has antioxidants, fiber, and omega-3s, all of which are good for lowering cholesterol. Kale also contains glucoraphanin, which helps prevent plaque buildup in the artery walls.

9. Pomegranate

Antioxidants fight oxidation. Oxidation of LDL is the fat that begins to build up as plaque in the arteries. The polyphenol antioxidants in pomegranates not only help prevent plaque from forming, but also help remove plaque that has already formed.

10. Green tea

Green tea is rich in antioxidants called catechins — which have been shown in clinical studies to not only lower cholesterol, but also help reduce body fat.

According to Alobacsi.vn