Foods that help lower cholesterol naturally

Moderate amounts of cholesterol are beneficial for cell growth, but too much can cause atherosclerosis.

Here are 5 foods that help you balance cholesterol.

Beans

Research published in the Canadian Medical Association Journal shows that a daily serving of 12 tablespoons of beans (equivalent to 180 grams) reduces the level of bad cholesterol in the blood by 5%. That helps you avoid the risk of heart disease and stroke.

Avocado

Avocado can be processed into many dishes and has the ability to greatly reduce bad cholesterol in the blood.

Researchers at Pennsylvania State University in the US asked a group of overweight people to follow three diets: low-fat, moderate-fat, and avocado. They found that the avocado diet reduced cholesterol the most. In addition, avocado also helps the skin become brighter and smoother.

Oatmeal

This is a superfood that can lower cholesterol. According to a study in Thailand, people with high cholesterol were tested on a meal with oatmeal for 4 weeks. As a result, they reduced their total blood cholesterol by 5%.

Oatmeal can be used for breakfast, mixed with salad, or cooked into porridge.

Almonds

Almonds help increase good cholesterol in the body, reducing the risk of cardiovascular disease. Photo: perfectinsider.com.

According to research published in the Journal of the American College of Nutrition, people who regularly eat almonds will reduce their risk of cardiovascular disease by 37%.

Regular consumption of almonds can help increase good cholesterol (HDL) and reduce bad cholesterol (LDL) levels because they are rich in omega-3, thus effectively controlling blood cholesterol levels. Almonds contain a lot of unsaturated fats, which keep the cardiovascular system well protected.

Green tea

Research published in the American Journal of Clinical Nutrition suggests that green tea consumption significantly reduces bad cholesterol (LDL) values.

In addition to enjoying green tea hot or iced, you can incorporate it into your meals. Green tea flavored with fresh ginger, mint, or basil is one of the great ways to prepare the beverage.

According to Zing.vn