Properly selected diet is the key to lowering bad blood cholesterol levels and minimizing the risk of cardiovascular diseases. High cholesterol is the main cause of so-called civilization diseases. What do you eat to lower your cholesterol?
The basis for lowering the high cholesterol level is a diet that will limit the amount of animal fat consumed, because it is mainly responsible for raising the cholesterol in the blood. In order to maintain the balance, it is recommended to provide ingredients that are able to replace animal products. Thanks to this selection, the amount of cholesterol can be reduced by as much as 15%. A visit to a dietitian who will determine the number of meals and the products most desired for consumption from scratch may be extremely important. Independent treatment may not bring the expected results. On the contrary, it may cause ailments caused by lowering the good cholesterol that is needed.
What lowers cholesterol?
Proper diet, which will be able to effectively lower cholesterol levels, should be based on products such as:
- Cold-pressed rapeseed oil and oil have only monounsaturated fatty acids, which naturally reduce the level of bad cholesterol. They are a perfect substitute for animal products. Oil and rapeseed oil can be combined with many salads and salads.
- Sea fish - rich in omega-3 fatty acids, which have the ability to lower LDL cholesterol and triglycerides. Moreover, regular consumption of sea fish can contribute to the reduction of arterial shadows. Herrings, mackerel, sardines and salmon are extremely valuable. If you are on a slimming diet at the same time, you should remember that sea fish are quite calorific.
- Dietary fiber is the biggest ally of low cholesterol. It can be found in oat flakes, barley flakes, dried plums, pears with skin, apples with skin and all kinds of legumes such as red and white beans.
- Avocado - effectively reduces the level of bad cholesterol thanks to the presence of fatty acids.
- Nuts and almonds - show a high presence of polyunsaturated fatty acids, which reduce the amount of cholesterol. It is recommended to eat almonds with skin, walnuts, groundnuts, Brazil nuts and cashews.
- Citrus - the presence of vitamin C promotes gradual lowering of bad cholesterol in the blood. Citrus fruits with galacturonic acid dissolve cholesterol deposits in the arteries and prevent the formation of new ones. It is believed that eating even one grapefruit a day can lower LDL cholesterol levels.
- Plant sterols and plant phytosterols can reduce cholesterol levels by 12% at a daily dose of 2g of sterols and stanols. These compounds can be found in dairy products, cheeses, margarines and bread.
- 4 December 2019
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