7 best foods to help control cholesterol

1. Seeds with hard shell

A recent study in the American Journal of Clinical Nutrition reviewed previously published studies showing that regularly eating pistachios and walnuts is an effective way to lower "bad" LDL cholesterol, total cholesterol, and more. fractions and triglycerides.

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Similarly, researchers at Tufts University suggest that eating about 45g of almonds per day may help reduce cardiovascular disease risk factors, including LDL and total cholesterol, compared with not eating almonds.

Nuts contain a high percentage of monounsaturated fatty acids and polyunsaturated fats, which have been shown to lower harmful LDL cholesterol in the blood. Monounsaturated fats also fight inflammation and reduce the level of cholesterol that sticks to the artery walls causing reduced blood flow.

These nuts can be snacked on and can also be mixed into yogurt, salads and oatmeal. But note that nuts are very high in calories, one ounce of almonds (about 30g) has about 160 calories. So it's best to limit your daily servings to about 60g. However, the recommended amount depends largely on an individual's needs and goals.

2. Quinoa

When it comes to carbohydrates for energy, choose nuts like quinoa. From data from more than 5,000 adults, the researchers found that those who ate more whole grains like quinoa, brown rice, and whole-wheat pasta for 12 months had reduced triglycerides and increased HDL cholesterol levels." good" than those who ate more refined carbohydrates.

Whole grains are high in fiber, especially soluble fiber, which acts like a sponge to absorb the free-floating cholesterol in the blood and carry it out of the body, thus playing an important role. in blood cholesterol control.

3. Apples

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In a 2020 American Journal of Clinical Nutrition study, 40 participants with slightly high cholesterol who ate 2 apples a day for 2 months experienced improvements in several cardiovascular disease risk factors — including lower cholesterol levels. total and LDL. No improvement was seen with drinks of comparable calorie count. The study authors believe that the dynamic duo of antioxidants and fiber in apples are behind these heart-friendly benefits.

4. Tofu

To keep your heart going strong, consider the veggie-based eating trend. Research shows that diets high in plant-based proteins such as tofu, lentils, and seeds can improve heart health parameters including lowering total and LDL cholesterol. On the other hand, eating a lot of red meat can increase triglycerides.

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The more fruits and vegetables you eat, the higher the fiber content and, as a result, lower cholesterol levels.

Plant-based proteins are also lower in saturated fat and this can help keep cholesterol levels at a healthy level. But you don't have to give up meat entirely to reap the benefits. Just try to make more room in your diet for plant-based proteins, including tofu and tempeh.

5. Oats

The cholesterol-lowering effect of oatmeal is mainly due to its high beta-glucan content. Beta-glucan is a form of soluble fiber that absorbs LDL [cholesterol] and moves it out of the body, while reducing triglyceride production.

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Current nutrition guidelines recommend getting at least 5 to 10g of soluble fiber, including beta-glucan, per day. Weight loss combined with a higher fiber diet may be enough to lower cholesterol. There is evidence that oat-based foods are more effective at lowering cholesterol than beta-glucan added to packaged foods.

6. Avocado

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A report in the Journal of Nutrition found that adults who ate an avocado per day for 5 weeks had lower levels of oxidized LDL cholesterol than when they didn't eat avocados. The results follow another study that found avocados can help lower total cholesterol and triglycerides, especially if it's a fat replacement for saturated fat from foods like beef and coconut. The avocado's nutritional profile, including monounsaturated fats, fiber, and antioxidants like lutein, make it a cholesterol-busting tool.

7. Blueberries

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Powerful antioxidants are found in deeply colored fruits including blueberries, blackberries, black currants, and cherries. These substances have been found to increase "good" HDL cholesterol while lowering LDL levels. The reason is that anthocyanins have the ability to reduce the activity of CETP, a protein that converts cholesterol from HDL into LDL molecules - which is not the desired outcome. So blend berries into smoothies, add them to cereal and yogurt, and use them in salads.

Samuel Daniel

Update 15 November 2021