A Guide To Lowering Bad Cholesterol Naturally
Top seven foods to lower cholesterol naturally and fast. Lowering cholesterol is important because if left untreated, it can cause serious damage.
High cholesterol can affect blood circulation and lead to angina, heart disease, stroke, high blood pressure and other deadly problems. Learn about the properties of these seven foods and how to eat them to naturally and quickly lower total and bad (LDL) cholesterol.
- Eggplant to lower cholesterol
- Chia seeds and flax seeds
- Strawberries, grapes and apples to lower cholesterol levels
- Green leafy vegetables
- Avocado to lower cholesterol naturally and fast.
Learn about the seven best foods to lower cholesterol naturally and fast. Lowering cholesterol is important because if left untreated, it can cause serious damage.
Oat flour itself has a nutrient called beta-glucan, which, according to a study published in the American Journal of Clinical Nutrition, can significantly lower total and bad cholesterol.
Notably, the study, which looked at research from 1966 to 2013, showed that this compound found in oats not only lowered blood cholesterol levels, but also reduced the risk of heart disease.
It’s also important to note that oat flour is high in fiber, provides satiety and is low in calories, making it a good substitute for refined cereals.
Serving method: For the fiber in oatmeal to be effective, it is recommended to eat it raw, soak it for a few minutes and prepare a delicious smoothie.
- Eggplant lowers cholesterol
Eggplant and other varieties of seeds contain an amino acid called arginine, which studies have shown to help lower high levels of bad cholesterol (LDL). n turn, eggplant is rich in phenolic compounds that work at the level of fatty acids to help lower high levels of total cholesterol and bad cholesterol or LDL.
Serving: The phytonutrients in this wonderful vegetable are also effective in controlling triglycerides. It is recommended to be eaten in the shell because of its fiber content.
- Sesame and flax seeds
According to a study conducted by the University of Oklahoma, flaxseed contains high levels of lignans, omega-3 fatty acids and fiber, which can lower bad (LDL) and total cholesterol levels. In turn, it helps reduce the risk of cardiovascular disease.
Among other properties, good polyunsaturated fat intake from chia seeds has cardio-protective effects, especially for women, according to a study conducted by Universiti Putra Malaysia.
Directions: For better results with flaxseed and chia seeds, it is recommended to soak (activate) them in hot water for about 30 minutes before adding them to other ingredients.
- Strawberries, grapes and apples lower cholesterol levels
These three delicious fruits contain high levels of antioxidants that not only help lower bad cholesterol levels, but also help repair LDL-damaged artery walls.
A study published in the Journal of Nutrition showed that grape polyphenols had a positive effect on reducing the risk of developing cardiovascular disease. Another study published in the NCBI showed that the properties of strawberries reduce the damage caused by bad cholesterol and the risk of coronary heart disease.
Apples, in turn, help reduce bad cholesterol levels in overweight and hyperlipidemic men due to their good polyphenol and fiber content. How to eat: It is recommended to eat these delicious fruits whole with their skin on. If they are organic, it is even better.
This delicious spice contains a powerful nutritional compound called curcumin, which, according to a study conducted by the University of Malaysia, can….
- Help to lower high levels of bad and total cholesterol, by overcoming the effects of statins.
- Turmeric, on the other hand, helps to lower not only high levels of total cholesterol, but also bad cholesterol, which is associated with coronary heart disease, heart disease and high blood pressure.
How to eat: It can be used with different dressings to accompany meals or salads.
- Green leafy vegetables
Spinach, cilantro, Swiss chard and basil are sources of antioxidants, phytonutrients and minerals such as magnesium, copper, iron, potassium and calcium, which can lower LDL levels. Studies such as the one published in the Journal of Food Science, which analyzed the antioxidant, hypoglycemic and antihyperlipidemic properties of coriander leaves and stems, showed that.
Another study from Tabriz University of Medical Sciences in Iran showed that basil has cardioprotective effects. xi)
According to a study published by NCBI, Chard also showed its antioxidant properties, which can prevent diseases such as hypertension and diabetes, while a study published by NCBI showed that the glycolipids contained in spinach can inhibit polysaccharide-induced inflammation of blood vessels.
Serving Suggestions: It is recommended to eat raw, washed, or in salads, smoothies or green juices. Preferably of organic origin.
- Avocado naturally and quickly lowers cholesterol
Avocados are an excellent source of carotenoids, minerals, phenolic compounds and monounsaturated fatty acids such as omega 3. A study published in NCBI suggests that this helps lower bad cholesterol in the blood. For its part, avocado or avocado fruit may prevent the development of heart disease associated with high cholesterol levels, thanks to its intake of monounsaturated fats and potassium.
How to eat: Avocado is a very versatile food that can be used in sweet and savory dishes. If it’s organic, it’s even better.