Top 7 foods that help reduce blood cholesterol best

The higher your cholesterol level, the more likely your body will face many health problems, especially some cardiovascular diseases. Therefore, reducing blood cholesterol is quite an urgent problem for many people.

What should high cholesterol eat? This article will show you some cholesterol-lowering foods that can help you balance your diet to limit health effects.

What is cholesterol? How harmful is high cholesterol?

Cholesterol is actually a form of fat in the body, which contributes to the production of hormones, vitamin D and some substances to digest food.

Cholesterol can be produced by itself or contained in many animal-derived foods. However, when the level of cholesterol in the blood is too high, it will combine with other substances in the blood to form plaque on the artery walls and lead to the risk of atherosclerosis.

In addition, high cholesterol also causes the body to face a number of health problems such as:

1. Heart attack
2. Stroke
3. High Blood Pressure
4. Angina
5. Peripheral artery disease .

In fact, there are many ways to help regulate blood cholesterol in which a scientific diet is also important. Here are some Cholesterol-reducing foods that can help you build a reasonable diet.

Suggest an effective group of cholesterol-lowering foods

1. Orange juice pressed

In 2000, in a statement by the American Association in the Journal of Clinical Nutrition, orange juice was shown to improve blood lipid disorders in people with an increase in excess of cholesterol. This is due to the folate, vitamin C and flavonoid compounds such as hesperidin cos in oranges.

Therefore, orange juice is considered a super food that helps reduce cholesterol and safely and effectively.

Persist in drinking 2-3 oranges of orange juice or a few oranges per day, the amount of cholesterol in the blood will be significantly reduced.

2. Salmon

As a nutritious food, salmon is also known to effectively reduce blood cholesterol levels. Fatty acids, omega 3 in salmon help prevent high cholesterol. Regular use of salmon will help improve good HDL cholesterol (HDL works to reduce cholesterol clinging to the artery walls, preventing these dangerous plaque from forming)

3. Oats

Oats that are considered golden food sources help reduce bad cholesterol in the blood. In addition, oats contain beta-glucan which is very good for cardiovascular health and patients with type 2 diabetes.

The oat soluble fiber will form a sticky layer in the small intestine to prevent the entry of bad cholesterol into the bloodstream.

Add oats as the main ingredient in breakfast or combine them with fruits, yogurt for snacks right away!

4. Apple

In apples, especially in shells, contain a lot of soluble fiber, they can quickly cling to and excrete bad cholesterol from the body.

5. Avocado fruit

Containing a lot of vitamins and minerals, avocado has long been considered an extremely healthy fruit. Besides, butter is a very effective cholesterol-lowering food. In avocados containing fiber, antioxidants and phytosterols, such as beta-sitosterol, these substances have been shown to reduce the amount of bad cholesterol in the body.

You can make nutritious avocado smoothies or combine them with a number of dishes and supplements daily.

6. Kim chi

Is a very popular traditional Korean dish. Kimchi not only enhances the flavor of many dishes, it also helps to reduce the effect of it, but it is also known as extremely good cholesterol-lowering food.

In kimchi contains biological activities that can prevent cholesterol from being absorbed into the bloodstream. Some beneficial bacteria in the fermentation process of kimchi also contribute to effective cholesterol reduction.

7. Almonds

Numerous studies have shown that almonds have a very good effect on reducing blood cholestrol levels, such as the 2011 American Nutrition Review or research published in the Journal of American Heart Association 2015 .

In almond seeds contains many: Monounsaturated fat, polyunsaturated fat and fiber. These are all ingredients that increase HDL cholesterol levels and reduce LDL cholesterol levels.

In addition to adding cholesterol-lowering foods, you should also keep in mind the following points to bring practical health benefits:

1. Try to maintain a healthy weight
2. No smoking
3. Avoid using alcohol, stimulants
4. Build a scientific diet, lots of green vegetables with less saturated fats
5. Exercise regularly with reasonable time
6. Limit the use of fast food, greasy foods
7. Regularly check your cholesterol with a cholesterol test stick at home.

What should high cholesterol eat? Hopefully, through this article, you have got the answer. These foods are all close to food, easy to eat and easy to prepare. Add them to your diet today to maintain a reasonable amount of cholesterol in your blood to get you the best health!

Wish you all are well!

>>> Reference:

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