10 Foods That Lower Cholesterol And Cleanse Your Arteries
Diet is a key factor in managing high cholesterol, as is regular exercise and quitting dangerous habits like smoking. Avoiding saturated and trans fats is important when it comes to your diet, but there are also many foods that can help lower cholesterol and clean out your arteries. Pay attention to these foods and include them in your diet to prevent or lower cholesterol.
The World Health Organization (WHO) warns that diet-related health problems are on the rise, the most prevalent of which is high cholesterol. This condition is of considerable concern to the medical profession because it accumulates in the arteries and can lead to hardening of the arteries and compromised blood circulation, leading to diseases such as chest pain, heart attacks, and strokes.
In addition to regular exercise and quitting dangerous habits such as smoking, diet is also an important factor in controlling high cholesterol. It is important to avoid saturated and trans fats in your diet, but there are also many foods that can help lower cholesterol and clean out your arteries. Pay attention to these foods and incorporate them into your diet to prevent or lower cholesterol.
Asparagus is a food with the ability to lower low-density lipoprotein (LDL), also known as bad cholesterol. This is because asparagus binds to bile acids and excretes them from the body, thereby lowering blood cholesterol levels before they build up in the arteries.
In addition, asparagus contains many health-promoting nutrients, including fiber, antioxidants, vitamins (A, C, E, K, and B), and essential minerals (iron, potassium, and magnesium).
Avocados contain high levels of healthy fats that lower LDL and increase high-density lipoprotein (HDL), or good cholesterol, which collects excess cholesterol and returns it to the liver, preventing it from building up in the arteries.
Scientific studies have demonstrated the benefits of avocados, showing that a diet rich in this fruit promotes a 22% reduction in LDL cholesterol and an 11% increase in HDL.
In recent years, chia seeds have gained popularity for their health benefits. They are rich in antioxidants, vitamins, minerals, dietary fiber, protein, and alpha-linolenic acid (an omega-3 fatty acid). These ingredients make chia seeds a food that can help lower cholesterol as well as blood pressure and inflammation.
Fatty fish, such as salmon, are rich in omega-3 acids such as eicosapentaenoic acid and docosahexaenoic acid. These types of fish can help your body reduce LDL and increase HDL, which prevents cholesterol from building up in your arteries.
Flaxseed is another food that has gained popularity in recent years for its beneficial properties. It is a source of alpha-linolenic acid and a source of lignin content, which is a plant pigment with antioxidant properties. In addition to lowering the risk of cholesterol and cardiovascular disease, its consumption has been linked to a lower risk of cancer, diabetes and stroke.
Garlic is a superfood with many health benefits. In addition to its antibacterial, antibacterial, antifungal, antioxidant, and anticancer properties, it is also an artery-clearing food. Several scientific studies have shown that raw garlic can lower cholesterol levels, so if you need to lower your cholesterol, include it in your diet.
Walnuts, hazelnuts, and almonds are nutritious and rich in healthy fats that can lower LDL levels in the blood. They are also rich in dietary fiber, antioxidants, vitamins, and essential minerals.
Okra is a highly recommended cholesterol-lowering vegetable; a 2007 study showed that it can, at best, eliminate cancer-causing bile acids that promote the accumulation of cholesterol in the arteries.
According to a recent study, tomatoes may help prevent the development of vascular diseases such as atherosclerosis, thanks to a compound called lycopene. The results of this study showed that a diet rich in tomatoes could reduce LDL cholesterol levels by 12.9%.
Turmeric has many properties and health benefits, including lowering cholesterol levels. Studies have shown that its consumption can lower total cholesterol levels by 12 percent and raise HDL cholesterol levels by 29 percent.