Foods to fight cholesterol, which should be in the daily diet

Foods to fight cholesterol, which should be in the daily diet

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High cholesterol can cause blood clots and narrow the arteries, which increases the risk of a heart attack or stroke. Some people solve this problem with medication, but there are other ways to deal with it. One option is to adjust your daily diet. We at joy-pup.com have put together a list of foods that will help you lower your bad cholesterol levels. Before introducing them into your diet, consult your doctor.

Red wine and grapes

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The high-fiber grapes from which red wine is made can have a significant impact on cholesterol levels. Depending on how high your cholesterol level is, you can lower it by 9-12%. This is possible with regular consumption of wine containing this red grape variety.

Chocolate

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In small doses, chocolate can serve as a powerful antioxidant. Compared to milk chocolate, dark chocolate contains 3 times more antioxidants. It will prevent blockage of blood vessels and increase the level of “good” HDL cholesterol by 24%.

Garlic

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Eating three cloves of garlic a day can do wonders for your health. The plant lowers cholesterol, prevents blood clots, normalizes blood pressure, fights infections, and promotes arterial cleansing.

Legumes

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Beans are high in fiber and are a great addition to a low cholesterol diet. In some cases, they can slow down the rate at which cholesterol is absorbed by the body.

Oatmeal

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Oatmeal contains beta-glucan, a substance that absorbs “bad” LDL cholesterol, making it a great addition to any meal. If the diet contains 200 g of oatmeal per day, you can reduce LDL levels by more than 5% per month. If you hate oatmeal but still want the benefits, add it to your baked goods or smoothies.

Green and black tea

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Tea is a healthy alternative to carbonated and other high sugar drinks. Some studies have shown that it contains compounds that may help lower “bad” LDL cholesterol levels. You can grind dried tea leaves and add them to the dish like any other seasoning. The taste is subtle and aromatic, but it’s a great way to get the benefits. Black tea is rich in antioxidants and can help lower LDL levels by up to 16%.

Olive oil

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Instead of high saturated fat oils, try olive oil. It’s loaded with heart-healthy monounsaturated fatty acids that help lower “bad” cholesterol levels.

Salmon

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Omega-3 fatty acids, among other things, may reduce the risk of heart disease and dementia. Research has shown that this nutrient, which can be found in salmon, increases the level of “good” cholesterol.

Almonds and walnuts

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A serving of almonds contains 9 grams of monounsaturated fat, which lowers LDL cholesterol levels by almost 10%. Almonds also contain vitamin E, which stops the growth of cholesterol plaques in the arteries. Walnuts are made up of polyunsaturated fats and contain alpha-linolenic acid. These are plant-derived omega-3 fatty acids and can naturally lower LDL cholesterol levels by up to 15%.

Avocado

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Aside from the beneficial vitamins and minerals, avocados are a great addition to any healthy diet. When eaten regularly, avocados can lower LDL levels by about 22% depending on your diet.

Apples

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Apples and apple juice help inhibit the oxidation of LDL cholesterol, which can stop cholesterol from building up in the arteries. Eating just one small apple a day can give you a gram of fiber and help lower your total cholesterol levels.

Blueberry

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Blueberries are a nutritious superfood, so it makes sense that they could clear your arteries. These berries support the liver so it can focus on removing more LDL cholesterol. You can eat blueberries fresh, frozen, or freeze-dried and get the same benefits.

Other foods that lower cholesterol levels:

  • seafood;
  • asparagus;
  • tomatoes;
  • cranberry;
  • eggplant;
  • chlorella;
  • spinach;
  • flax-seed;
  • barley;
  • soy;
  • tuna;
  • kale;
  • brown rice.

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