Girl Eating Nuts

Top 6 Foods to Lower Your Bad Cholesterol

Cholesterol is a kind of human blood fat, which is a normal component in the human body. We obtain it from food and synthesized by the human body. When blood cholesterol is too high (>200 mg/dl), it means that cholesterol metabolism is abnormal, which may cause a cardiovascular health crisis. At this time, we must start to actively promote health against cholesterol.

Among fats, the HDL compared to the LDL that is deposited on the blood vessel wall, is important in taking bad cholesterol away from the body. To the liver, it is used for energy or elimination role. It increases the metabolism of bad cholesterol and helps prevent hardening of the blood vessels. Based on the latest and past researches, we recommend you six “LDL-lowering foods”.

  1. NUTS — The best choice for healthy snacks is none other than nuts. The monounsaturated fatty acids in nuts can reduce the risk of cardiovascular diseases, especially for reducing total cholesterol, LDL, and increasing HDL (good cholesterol). However, the calories of nuts are not low, just a small amount a day. Otherwise, if you eat too much, you will grow unwelcome fat on your body, and you will have to work hard to lose weight.
  2. OATMEAL — The benefits of oatmeal for cardiovascular health are no longer news, and now there is a new study to convince you that you can add it to your breakfast or snack menu. The water-soluble fiber in oatmeal can help lower cholesterol, and foods with similar effects include barley, beans, okra, eggplant, etc.
  3. TOFU — Soy beans and related products, such as tofu and soy milk, are high-quality plant-based protein sources. When practicing a meatless and meat-less diet, more soybeans can be used to replace meat protein. Studies have also found that soy protein and soybean fiber help stabilize blood sugar, lower total cholesterol, triglycerides and LDL. In addition, soybeans also contain plant sterols, which are similar in structure to cholesterol, so entering the intestine can prevent cholesterol from being absorbed, thereby reducing the amount of cholesterol in the serum.
  4. OLIVE OIL — Drizzle a tablespoon of cold-pressed Extra Virgin Olive Oil on the lettuce salad! Too many studies have confirmed that it can effectively reduce the concentration of total cholesterol and LDL. More importantly, if the LDL in the body is oxidized, it is easy to form atherosclerotic plaques, which will gradually block blood vessels and even lead to cardiovascular diseases. The polyphenolic antioxidants in olive oil can effectively reduce this condition.
  5. CINNAMON — Next time you have coffee, hot cocoa, or oatmeal, don’t forget to sprinkle a spoonful of cinnamon! Most people regard cinnamon as a spice and condiment, but don’t underestimate its health benefits. More and more studies have found that cinnamon can help control blood sugar and lower blood lipids, especially for patients with type 2 diabetes. A study on patients with type 2 diabetes found that after taking half a teaspoon of cinnamon powder daily for 40 days, their blood sugar after meals decreased by 18-29%, triglycerides decreased by 23-30%, and LDL also decreased. Reduced by 7-27%.
  6. TEA — Drinking 2 to 5 cups of tea a day, especially green tea, can help reduce total cholesterol and LDL, reduce the risk of arteriosclerosis, and reduce body fat. Nutrition expert and author of “Super Good Food” Steven Pratt suggested that after a few minutes of brewing the tea, squeeze the tea bag to fully release the antioxidants contained in the tea, and it is best to drink it as soon as possible. Tea contains the most antioxidants, and the content will gradually decrease over time.

*HDL — high-density lipoprotein cholesterol

  LDL — low-density lipoprotein cholesterol


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