Protecting your health: 5 cholesterol-lowering foods
A few simple changes to your daily menu can help you become healthier and more active.
Lowering blood cholesterol ensures heart and vascular health and improves quality of life. A number of cardiovascular diseases are caused by high cholesterol. Keeping cholesterol levels under control is necessary to ensure that the symptoms of ailments are not too pronounced, as well as for the prevention of diseases. A proper diet will help stabilize cholesterol levels a little. Here are the foods you need to include in your diet to feel good:
Nuts
Walnut and almond. Photo source: 123rf.com
Any nuts are rich in polyunsaturated fatty acids, which help keep cholesterol levels in check and hence promote vascular and heart health. Eating nuts daily reduces the risk of heart disease. But it is important to remember that nuts of any kind are quite caloric. Therefore, you should not eat them in large quantities. A small handful is enough. The nuts you eat should not be fried, contain salt, sugar and other additives.
Avocado
This fruit contains monounsaturated fatty acids that reduce the level of "bad" cholesterol in the blood. Avocados can be used to spread on bread or added to salads. Eating a small amount of avocado every day will give obvious improvement in about a month.
Fatty fish
Tuna steak Photo source: https://ru.123rf.com/profile_siraphol
This includes herring, tuna, trout, sardines and mackerel. Fish oil and omega-3 fatty acids contained in fish reduce the risk of strokes, the "companion" of which is almost always high cholesterol. And in those who have already suffered from this disease, regular consumption of fish can significantly reduce the risk of sudden death.
Ginger
Tea with ginger and lemon. Photo source: 123rf.com
It contains gingerols that pocess cholesterol lowering activety. Just add this root to your drinks or baked goods to fully experience its benefits.
Pear
This fruit contains lignin in its fiber - this crude fiber can minimize cholesterol levels in the intestines. In addition, pear is rich in fiber, which reduces the level of "bad" cholesterol and increases the level of "good" cholesterol.