1.Nuts
Food that can lower cholesterol, Research has shown that eating pistachios and walnuts on a regular basis. It is the ultimate strategy for lowering LDL levels, lowering total cholesterol levels, lowering triglycerides.
Research by Dr. ufabet suggests eating almonds 1.5 ounces of almonds per day lowers the risk of developing cardiovascular disease.
In nuts, it is rich in polyunsaturated and polyunsaturated fats. This will help lower the LDL level in the bloodstream, it will also help reduce inflammation and also reduce the amount of cholesterol that is attached to the blood vessels.
You should eat about 2 ounces of almonds a day, but be careful, 1 ounce of almonds contains 160 calories.
2. Quinoa
When it comes to carbohydrates, quinoa is a good choice. Researchers found that people who regularly ate quinoa, brown rice, and whole grain pasta after 12 months had lower triglycerides and increased levels of healthy fats. This is the opposite effect for people who eat refined carbs. Grains contain soluble fiber, which acts like a sponge that absorbs cholesterol in the bloodstream and carries it out of the body.
3. Apple
Farang used to have an old expression that “Eat an apple every day, no need to go to the doctor,” which is true if we eat two children each day. A study of 40 high cholesterol volunteers found that eating two apples daily for 2 months reduced the risk of cardiovascular disease. It also helps lower overall cholesterol and lower LDL, with the researchers assuming that it is due to the fiber and antioxidants in apples.
4. Tofu
To keep the heart healthy and pump blood normally, we should eat foods made from vegetables. Research has shown that tofu, lentils, and seeds can make the heart healthier. But on the other hand, eating red meat increases triglycerides. The more plants you eat, the more fiber you get, the lower your cholesterol levels.
Plant-based foods are low in saturated fat. This will help control cholesterol levels. We didn’t even have to stop eating meat. Just have to eat more protein from vegetables, such as beans, etc.
5. Oats
In oats, there is soluble fiber. Beta-glucan, which helps to absorb bad fats and take them out of the body while helping to lower triglyceride levels. We should get 5-10 grams of soluble fiber per day.Most people don’t know that, in addition to promoting weight loss, it also helps lower cholesterol levels.
6. Avocado
According to the Journal of Nutrition, people who ate one avocado a day for 5 weeks had lower LDL levels, and another study showed that the fruit could lower cholesterol and triglycerides. The fat in avocados can also replace the fat we get from meat and coconut. In that avocado there Monounsaturated fats, dietary fiber, antioxidants like lutein make them an anti-cholesterol diet.
7. Blueberries
Rich in anthocyanin Antioxidants found in dark fruits such as blueberries, blackberries, cherries have been found to help increase HDL while lowering LDL because of anthocyanins. It reduces the function of a protein called CETP, which converts LDL to HDL, so we should add berries to smoothies, salads, or in yogurt and cereals.