Cholesterol index is closely related to eating habits. If you regularly eat foods containing a large amount of saturated fat and trans fat, such as fried foods, bread, processed meats, and desserts, your cholesterol index will slowly increase over time, which will invisibly affect your health. Negative effects on the body can ultimately lead to troublesome cardiovascular disease.

In addition to regular work and rest and exercise, eating healthy food can not only lower cholesterol, but is also beneficial to physical health. The following article introduces you to 5 foods that can effectively lower cholesterol and help you maintain cardiovascular health.

Cholesterol drop immediately after eating it! Top 5 Cholesterol-Lowering Foods

1.Oats

Oats and cereals are rich in fiber, which can help bile acids in the intestines be excreted from the body, thereby lowering cholesterol and maintaining cardiovascular health. A bowl of oatmeal contains about 1.5 grams of water-soluble plant fiber (Soluble fiber). If you want to increase your fiber intake, you can also add strawberries or bananas to eat it together. The recommended daily intake of dietary fiber for adults is 25 to 35 grams, which should include 5 to 10 grams of water-soluble fiber.

2.Beans

Beans are a great source of soluble fiber. In addition to being good for the body, they also tend to make you feel full because they take longer to digest than other foods.

Another benefit of legumes is the variety, such as kidney beans, lentils, chickpeas, black-eyed peas, and more. Soybeans and soy products such as soy milk and tofu can also help reduce bad cholesterol in the body. Research shows that daily intake of 25 grams of soy protein can reduce LDL index by about 5 to 6%.

3.Nuts

Walnuts, almonds and other nuts are excellent foods for lowering cholesterol because nuts are rich in monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids, which help maintain cardiovascular health. Eating about 40 to 45 grams of nuts per week can reduce the chance of heart disease.

However, not all nuts are good for the body. Some nut products add too much seasoning, which will increase the burden on the body. Therefore, when buying nuts, be sure to read the ingredient labels carefully and choose nuts that are unflavored or low in sugar and salt. In addition, nuts are not low in calories. Eating too many nuts can easily lead to weight gain. It is recommended that the daily intake should not exceed 20 to 25 grams.

4.Avocado

Avocados have high nutritional value and are rich in monounsaturated fatty acids. Studies have shown that overweight or obese people only need to eat one avocado a day to lower their LDL index. It’s recommended to add avocado to salads, eat it raw as a sandwich, or enjoy it as a side dish to a main meal.

5.High-fat fish

High-fat fish, such as salmon, mackerel, albacore tuna, etc., contain Omega-3 fats that can reduce low-density lipoprotein. It can not only reduce triglycerides but also alleviate arrhythmias.